Help offered on getting right amount of protein
Protein foods include both animal (meat, poultry, seafood and eggs) and plant (beans, peas, soy products, nuts and seeds) sources. We all need protein — but most Americans eat enough, and some eat more than they need (think protein bars and shakes).
How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day.
■ Vary your protein food choices. Eat a variety of foods from the Protein Foods Group each week. If most of your protein comes from red meat, experiment with beans or peas, nuts, soy and seafood. Initiate a “Meatless Monday” in your home. This will nudge you toward trying meatless dishes and trying other protein options.
■ Choose seafood twice a week. I honestly put people in two categories. Those who love fish and those who hate the thought of it, with a few folks in-between. Try taking small steps and choosing fish that is mild in flavor like tilapia. Strive to eat a variety of seafood — include some that are higher in oils and low in mercury, as salmon, trout and herring.
■ Make meat and poultry lean or low-fat. Choose lean or low-fat cuts of m eat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin.
■ Have an egg. One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want. We often make a crustless quiche with eggs and leftover vegetables like spinach, peppers, broccoli, artichoke hearts, onion—and of course low-fat cheese. And if it’s not Meatless Monday, throw in some leftover ham.
■ Eat plant protein foods more often. Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts and seeds. They are naturally low in saturated fat and high in fiber. I know… the term veggie burger seems like an oxymoron, but it’s a worth a try. You may like it!
■ Nuts and seeds. Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check. I often store nuts (1/4-1/3 cup) in a plastic baggie in my handbag and/ or in the console of my car. If you find yourself hungry, they are a much better option than grabbing a candy bar or bag of chips to get you through the day.
■ Keep it tasty and healthy. Try grilling, broiling, roasting, or baking — they don’t add extra fat. Or take the plunge and invest in an air fryer — you’ll be glad you did.
■ Make a healthy sandwich. Choose turkey, roast beef, canned tuna, salmon, or peanut butter for sandwiches. Be creative and make a healthy egg salad with low-fat plain yogurt, or an egg sandwich with spinach leaves and tomato. Many deli meats, such as regular bologna or salami, are high in sodium — make them occasional treats only.
■ Think small when it comes to meat portions. Get the flavor you crave, but in a smaller burger or a “petite” size steak.
■ Check the sodium. Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods—including beans and meats. Many processed meats — such as ham, sausage, and hot dogs are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.
CHORIZO & CHICKPEA SOUP
Makes 1.5 quarts 1 cup = 180 Calories
3 cups water
2 celery ribs, chopped
2 fully cooked Spanish chorizo links (3 oz. each), cut into ½-inch pieces
½ cup dried chickpeas or garbanzo beans
1 can (14.5 oz.) petite diced tomatoes, undrained
½ cup ditalini or other small pasta
½ tsp. salt
Place water, celery, chorizo, and chickpeas in a 4- or- 5-qt. slow cooker. Cook, covered, on low until beans are tender, 8-10 hours. Stir in tomatoes, pasta, and salt; cook, covered, on high until pasta is tender, 15-20 minutes.
EASY SAUSAGE & VEGETABLE SKILLET
Makes 2 Servings
304 Calories per Serving
½ lb. Italian sausage links
1 Tbsp. canola oil
1 cup cubed yellow summer squash (¾-in. pieces)
½ cup chopped green onions
2 garlic cloves, minced
1 ½ cups chopped fresh tomatoes
2 tsp. Worcestershire sauce
⅛ tsp. cayenne pepper
In a large skillet, cook sausage over medium heat in oil until a thermometer reads 160 degrees, drain.
Cut sausage into ½ in. slices. Add the sausage, squash and onions to the skillet; cook until vegetables are tender,
3-4 minutes. Add the garlic; cook 1 minute longer. Stir in the tomatoes, Worcestershire sauce and cayenne pepper, heat through.