I did a short stint as a vegetarian, it was an effort to eat healthier and get bad foods out of my diet. The most common thing I heard was, "you need more protein." I am no longer a full vegetarian but I don't eat red meat and eat poultry only occasionally. I found other sources of protein that are healthier and I don't miss steak.
Meat: Protein is found in all types of meat, beef, pork, turkey, chicken. The issue that is found in eating excess amounts of meat is the cholesterol. Beef and pork have high amounts of cholesterol while poultry does not. If you are looking for a lean meat Turkey is the best choice.
Beans: The magical fruit, the issue of course with beans is along with the protein are high amounts of fiber and we all know what that leads too. When it comes to being an excellent source of protein beans is the lowest fat choice. Beans provide fiber and protein which help to hold you over for a long period of time.
Nuts: A great source of protein is nuts, the downfall of nuts is the high fat content. The fat content in nuts is good fats. You can have too much fat so watch the portions. Almonds and walnuts are two great foods and easy to incorporate into your diet. A salad with walnuts or almonds can make a great midday meal. Also having nuts on hand to snack on will fill you up faster and stop the snacking. Peanut butter is also a good source of protein, watch the label and the peanut butter with one or two ingredients.
Seafood: Fish are great sources of protein, once again they do have high fat content. The fat content in fish is also a good fat. Salmon is a great source of protein, however if you aren't used to fish, a fish like Talapia or Cod would be a great starter.
Here is an easy bean salad that I make, the kids like and even non-vegetarians like it. It's a great source of protein and versatile.
Black Bean Salad
1 Can Black Beans
1 Can Corn
1 Can diced tomatoes
1/2 Cup green onions
1/4 cup Cilantro (fresh or dried)
Garlic
Pepper
Drain the canned foods and toss together, season to taste. Due to the sodium content in the cans I don't use Salt. Preparation is about 10 minutes for an easy, high protein, low fat meal.
For a more detailed list of proteins visit www.choosemyplate.gov
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| The average American does not eat enough protein in a day |
Beans: The magical fruit, the issue of course with beans is along with the protein are high amounts of fiber and we all know what that leads too. When it comes to being an excellent source of protein beans is the lowest fat choice. Beans provide fiber and protein which help to hold you over for a long period of time.
Nuts: A great source of protein is nuts, the downfall of nuts is the high fat content. The fat content in nuts is good fats. You can have too much fat so watch the portions. Almonds and walnuts are two great foods and easy to incorporate into your diet. A salad with walnuts or almonds can make a great midday meal. Also having nuts on hand to snack on will fill you up faster and stop the snacking. Peanut butter is also a good source of protein, watch the label and the peanut butter with one or two ingredients.
Seafood: Fish are great sources of protein, once again they do have high fat content. The fat content in fish is also a good fat. Salmon is a great source of protein, however if you aren't used to fish, a fish like Talapia or Cod would be a great starter.
Black Bean Salad
1 Can Black Beans
1 Can Corn
1 Can diced tomatoes
1/2 Cup green onions
1/4 cup Cilantro (fresh or dried)
Garlic
Pepper
Drain the canned foods and toss together, season to taste. Due to the sodium content in the cans I don't use Salt. Preparation is about 10 minutes for an easy, high protein, low fat meal.
For a more detailed list of proteins visit www.choosemyplate.gov
