1 minute read
Nutrition
THE POWER OF plant proteinWritten by Jennifer Miller
It doesn’t have to cluck, moo or gobble
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to be counted as your daily protein intake. Plant protein is just as impactful as animal protein. In fact, eating a plant based diet can improve your overall health and is linked to lower risk of stroke and heart disease. The most important thing we get from proteins is amino acids. Our bodies make a lot of them but we need to get nine from our diets alone. While most plant proteins aren’t considered complete proteins, you can get all your amino acids from plants as long as you eat a variety. Plant based protein also contains high fiber counts which is important to help keep your digestive system on track.
Incorporating more plant proteins into your diet isn’t as hard as it seems and can be done in small steps each day!
• Swap your whey protein shake for a pea protein shake. We promise you won’t notice a taste difference. • Add chia seeds to your morning smoothie or oatmeal. These little seeds shouldn’t be underestimated. They are packed with protein and other nutrients. • Quinoa is a complete protein, containing all nine essential amino acids and 8 grams of protein per cup. It’s easy to prepare ahead of time so you can easily add it to any meal. • Toss some hemp seeds in your favorite salad. Like chia seeds they are small but mighty, containing just over 6 grams of protein per 2 tablespoons. • Swap the Jiffy for PB2 powder for a lower calorie version of peanut butter. • Eat your veggies. Vegetables like broccoli can contain up to 4 grams of protein per cooked cup. • Swap chips and salsa for hummus and veggies.
Not only are you adding in more veggies, hummus is made from a variety of beans and legumes and has roughly 6 grams of protein per 180 calories. • Swap cow’s milk for protein packed almond milk.
Not only are you adding more protein, you’re also getting a hefty dose of vitamin E. FUN FACT //
an avocado contains about 4 grams of protein, a healthy dose of unsaturated fats and is packed with fibers essential for weight loss.
