Everybody Eats: Proteins

This year's National Nutrition Month theme ("Eat Right, Your Way, Everyday")  is all about how there are many different ways to have a healthy diet. Not just one! Generally, the more variety you have in your diet, the better your diet will be and the more likely you are "covering all your bases".

More and more evidence is mounting to suggest that one important area to be sure to include variety in your diet is with your proteins. Varying your proteins means choosing beans, nuts, eggs, and soy products in place of meat (chicken, beef, pork,etc...) several times a week. This doesn't mean you have to turn into a vegetarian! Substituting any of these items for meat 2-3 times a week is better than never doing it. Meat is a great source of protein, iron, and other vitamins and minerals but the other protein options have alot to offer too.

For instance:

Eggs: One egg contains 6 grams of protein for only 68 calories. Eggs are one of the best sources of choline found in our diets regularly. Researchers believe choline is especially important for brain development in small children and for fetuses. So pregnant mommas, eat your eggs!

Nuts: Nuts and nut butters (like peanut butter) provide protein as well as healthy unsaturated fats. The majority of fats found in meat are saturated whereas the majority of fats found in nuts are unsaturated. We need both types of fats in our diet, but American's get more than enough saturated fats (found in meats, butter, dairy products). Eat some nuts on your salad or enjoy a peanut butter sandwich instead of meat a few times a week to get these important fats!

Beans: Beans are a good source of protein like meat, but beans are lower in fat, high in fiber, and a good source of different vitamins and minerals (especially folate which is very important for women who could become pregnant or who are pregnant- a deficiency in folate is associated with increased risk of birth defects).

Soy Products: Soy products are not for everyone, but many people enjoy eating tofu, tempeh, or other soy products like "veggie burgers" and other imitation meat products. If you enjoy eating soy products, you will find your diet richer in many vitamins and minerals and lower in saturated fats.








So don't miss out on all these great foods and their benefits! Here are some ideas for ways to include more variety in your protein group:

• Cool Dishes Using Canned Beans
• Easy Way To Cook Dried Beans
• Black Bean Burgers
• Easy Tomato Soup with White Beans
• Have breakfast for dinner! Make omelets, or pancakes and eggs.
• Enjoy a night off from cooking and have peanut butter sandwiches with canned vegetable soup
• Use canned beans from your WIC vouchers  to make bean and cheese burritos. Heat up some beans, shred some cheese and roll up in a whole wheat tortilla. Serve with your favorite salsa or sour cream.
• Try "veggie burgers" like bocca burgers in place of regular burgers. You might be surprised your kids may like them!

And here is a new recipe I just tried that was delicious, filling, and very cheap (a great combination):

Crock Pot Navy Bean Soup

• 1 lb dried Navy Beans (can be purchased with WIC voucher)
• 8 Cups Water
• 8 Chicken Bullion Cubes
• 2 Bay Leaves
• 1- 32 oz can Italian Style Diced Tomatoes

Combine all ingredients in crock pot and cook on low for 8 hours. Add additional chicken broth, water, or veggies as desired. Serve with cheese toast or grilled cheese sandwiches.

 - Allison Leonard, RD