Healthy Habits

Mean, Lean Protein

Getting enough protein in your diet is essential for your health—and luckily, it’s easy to do

BY JEPH NOVAK

The health benefits of protein are extensive. Apart from building tissue, preventing muscle loss, and strengthening our hair and nails, our bodies use protein to create necessary enzymes and hormones, which in turn help our bodies produce insulin and repair tissue. And it only continues: Protein is used by our bodies to maintain muscles, bones, skin, blood and more. Fortunately for us, a balanced diet provides many ways to get our recommended daily amount (RDA).

THE BUILDING BLOCK OF THE BODY

According to Jason Ewoldt, a wellness dietitian with the Mayo Clinic Healthy Living Program in Rochester, Minnesota, when we get our RDA of protein—approximately 0.8 grams per kilogram of body mass (or 2.2 pounds)—we can optimize our health, build tissue and prevent tissue loss. However, the RDA for protein can fluctuate depending on what our diet goals are.

For example, Ewoldt says that if your goal is weight loss, then your RDA might increase to around 1.2 grams of protein per kilogram. Protein helps us feel full and satisfies our hunger for longer, so consuming protein can help lower your cravings for more less-healthy foods throughout the day. If you are a strength athlete or are looking to gain muscle, then your protein consumption should increase to about 2.0 grams per kilogram. Pairing protein with workouts after you hit the gym will help you see the results you are looking for.

While nutritional amounts differ upon age, weight, activity and other factors, an average adult male needs around 56 grams of protein daily and an average adult female needs 46 grams of protein daily. Protein deficiency can cause muscle loss and bone fractures, though in developed countries it is rare to see protein deficiency. As we age, sarcopenia, or muscle loss, isn’t uncommon, but a modest increase in your protein intake can help combat this. Even adding in an extra egg or Greek yogurt to your breakfast could help.

On the other side, there are right kinds of protein, and it is important to balance that protein with other nutrients, such as fiber, according to Ewoldt. Although high protein diets are beneficial, excessive amounts of protein—especially at the

cost of other nutrients—can be detrimental to your health and can cause a loss of calcium or even ketosis, a metabolic state where bodies use fat and ketones to burn energy, rather than carbs. It is important to supplement your diet with other nutrients.

AN ABUNDANCE OF CHOICES

So what are good sources of protein? There are a number of foods rich in protein, says Ewoldt. Common foods include chicken breasts, eggs, peanut butter, Greek yogurt, lean beef, fish, bread and nuts. These foods are easy to incorporate into our everyday diets and will satisfy your RDA of protein with ease. For example, a slice of wholewheat bread will give you around 3 grams of protein, an ounce of almonds will give you around 6 grams, and a boneless, skinless chicken breast can provide approximately 30 grams of protein.

Other foods that are high in protein include lentils, avocados, oats and quinoa, which has one of the highest protein levels of seeds. Surprisingly, peas, broccoli and even hemp seed are also rich in protein. Other plant-based foods, such as grains and nuts, are great sources of protein while being a reliable source of carbs and healthy fats, respectively, which are all necessary for a well-rounded diet.

No matter your food restrictions or your goals, protein is important. Even if you follow a vegetarian, vegan or gluten-free diet, protein is necessary for your health, and you can find it in a range of foods. Its benefits help us now as well as far into the future, strengthening our bones, preventing muscle loss and much more.

Always consult your doctor if you have health concerns or before making any major dietary changes.

Cilantro Lime Dressing MAKES 16 (2-TABLESPOON) SERVINGS, RECIPE COURTESY OF MAYO CLINIC

2 limes ½ cup cilantro 2 cups 1% cottage cheese ¼ cup olive oil ½ teaspoon salt ½ teaspoon granulated sugar ¼ teaspoon ground black pepper 1 clove garlic

1. Cut the limes and squeeze the juice into a food processor. Roughly chop the cilantro and add to the food processor. 2. Add remaining ingredients to the food processor. Blend until the mixture is smooth and refrigerate unused portion for up to 14 days.

SOUTHWEST TACO SALAD:

PER SERVING: CALORIES 400; FAT 8g (sat. 4g); SODIUM 600mg; CARB 48g; FIBER 16g; SUGAR 7g; PROTEIN 37g

CILANTRO LIME DRESSING:

PER SERVING: CALORIES 54; FAT 4g (sat. 1g); SODIUM 188mg; CARB 2g; FIBER 0g; SUGAR 1g; PROTEIN 4g Southwest Taco Salad MAKES 3 SERVINGS, RECIPE COURTESY OF MAYO CLINIC

6 cups Romaine lettuce 1½ cups chopped red bell pepper 2½ cups chopped green bell pepper 3 poblano peppers, chopped 1½ ounces sharp cheddar cheese 1½ cups low-sodium black beans

1 tablespoon paprika 1 tablespoon cumin ¾ teaspoon garlic powder ¾ teaspoon onion powder ½ teaspoon salt ½ teaspoon chili powder ½ teaspoon oregano ½ teaspoon cayenne powder

9 ounces ground turkey breast ¼ cup water 1 tablespoon lime juice ¾ cup cooked quinoa

1. Chop the lettuce and peppers. Shred the cheese, rinse the beans and set aside. Lightly spray a medium sauté pan with cooking oil and place over medium heat. Once oil is warm, sauté the peppers. Set aside and keep warm. 2. Measure out spices, mix them together in a small bowl, and set aside. Heat another medium sauté pan to medium-high heat. Once hot, spray pan with cooking spray and brown the ground turkey. Add the seasoning mix, water and lime juice. Mix until well combined. Add the beans and quinoa to heat them. 3. Place the lettuce in a bowl or dish. Top with vegetables, cheese, beans, quinoa and turkey. Serve with Cilantro Lime Dressing (recipe at left) and store-bought Pico de Gallo (optional). Cook’s Note: Other whole grains such as brown rice, barley or whole-wheat couscous may be used in place of the quinoa. Replacing the ground turkey breast with whole grains will make the dish vegetarian. 