Protein is a macronutrient that is essential to building muscle mass; proteins are the building blocks of life. Protein is found throughout the body in muscle, bone, skin, hair and virtually every other part or tissue. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens and pregnant women.
It is commonly found in animal products, though it is also found in other sources such as nuts and legumes. All foods made from meat, poultry, eggs, seafood, beans, peas, processed soy products, nuts and seeds are considered part of the protein foods group.
Are there any protein foods you should avoid? Convenience meats such as hot dogs, bologna, Vienna sausages, spam, bacon, chicken nuggets, fish sticks and some lunch meats. These are low in nutrients and have excess fat, salt (sodium) and cholesterol. Eating these foods too often can increase your risk of obesity, high cholesterol and blood pressure, cancer, heart disease and diabetes. Limit these foods to a couple of times a month or fewer.
Here are some meal ideas, tips and recipes to incorporate better protein into your diet.
Sandwiches: peanut butter, tuna, salmon, chicken or egg salad, low-fat/low-sodium lunch meat (turkey, ham or chicken).
Wraps with the above ingredients rolled in a whole-grain tortilla or in whole-wheat pita bread.
Burrito with black beans, brown rice and cheese, microwaved for 45 seconds.
Add low-sodium canned chicken, salmon or tuna to pastas and salads.
Goulash: whole wheat macaroni noodles, tomatoes, and lean ground beef or turkey.
Here are a few healthy tips to keep in mind when adding more protein to your diet:
Trim fats from meats and poultry.
Drain and rinse the fat off of ground meat after cooking.
Use natural peanut butter.
Grill, sauté, broil and bake.
Reduce or eliminate breading.
Look for the words "round" or "loin" when choosing leaner cuts of meat (i.e., round steak, sirloin and top/center loin).
Replace salt with herbs, spices, garlic or lemon.
Tricia Nilges is a registered dietitian and lactation consultant at the Cole County Health Department.
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TUNA PIE
3 (5-ounce) cans water-packed tuna, drained and flaked
cup breadcrumbs
2 eggs, beaten
cup green or red bell pepper, diced
cup onion, finely chopped
cup low-fat milk
Salt and pepper to taste
Preheat oven to 350 degrees F. In a large bowl, combine eggs, bell pepper and onion. Add milk and mix thoroughly.
Pack mixture in a 9-inch pie pan. Cover with aluminum foil and bake for 25 minutes; uncover and bake for another 15 minutes. Let cool for 10 minutes before slicing.
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SLOW-COOKER BLACK BEAN ENCHILADAS
1 small onion, diced small
1 sweet bell pepper, diced small
1 (16-ounce) can black beans, drained and rinsed
1 cup frozen corn
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon kosher salt
1 cups Monterey jack, colby or other melting cheese, shredded and divided
2 (16-ounce) jars salsa
12-15 medium flour tortillas
In a medium bowl, mix together the onion, pepper, black beans, corn, spices and cup of the cheese. Spread a cup or so of salsa over the bottom of a 6 quart (or larger) slow cooker, enough to evenly coat the bottom.
Fill each of the tortillas with about 1/3 cup of the filling, roll them up as tightly as you can, and pack them seam-side down into the bottom of the slow cooker.
When you complete the layer, spread another cup of salsa over the top and sprinkle with about 1/2 cup of the remaining cheese. Continue rolling the remaining tortillas with the remaining filling to make one more layer; if you have leftover filling, sprinkle this over the top. Finish by pouring another cup of salsa over the top of the enchiladas. Reserve the last cup of cheese to add later.
Place the lid on the slow cooker and cook on high for two to four hours. In the last 15 minutes of cooking, sprinkle the remaining cup of cheese over the top, re-cover the slow cooker, and finish cooking.
Serve the enchiladas with any remaining salsa.