Most of us think of meat when we hear the word protein; however, there are many ways to receive your daily dose of protein! Nutrients provided from protein foods can differ.
So its good to keep in mind to
VARY YOUR PROTEIN ROUTINE!
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Animal based protein: seafood, beef, pork, poultry, eggs
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Plant based protein: beans, peas, and lentils, nuts, seeds, and soy products.
Why should we eat protein and what does it provide our bodies?
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Proteins are vital to our bodies and are the building blocks for bones, muscles, cartilage, skin and blood as well as, enzymes, hormones, and vitamins.
- Proteins are one of the three nutrients that provide our body with energy (the others are fat and carbohydrates)!
- Not all proteins give our bodies the same nutrients. If you vary your protein food choices the nutrients can include, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Tips and tricks to Vary Your Protein Routine!
When deciding on what protein foods to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:
Include protein in your snack!
Try peanut or nut butter as a dip for apple, celery, or carrot slices, or as a spread on whole grain crackers. A hard boiled egg as a quick snack is also a great way to get your protein.
Keep seafood on hand.
You don't need to purchase fresh seafood, canned items store well. Purchased canned salmon, tuna, or crab. It is quick and easy to prepare. Frozen is also an option to have seafood on hand.
Add protein to your salads!
Chickpeas and black beans pack a powerful punch full of protein and taste great in salads. A salad of mixed greens pair well with grilled chicken or shrimp for some lean protein.
Take protein on the go.
For a crunchy, quick and easy snack you can take on the go try a mixture of unsalted nuts and sunflower seeds. You can even add in some dried fruit like raisins, cranberries, or chopped dates for a bit of sweetness.
Get creative with beans, peas, and lentils.
Try bell pepper nachos with black beans instead of beef, or chili and soups with kidney or pinto beans. You can enjoy lentils as a side dish.
Serve up lean meat.
Lean beef cut like sirloin, top round, or flank steak can be broiled and eaten as is. All can be sliced thin and are great to top a salad or in a sandwich.
Remember, being healthy includes healthy eating & physical activity!