Whether you're reading national health experts like Andrew Weil, M.D. and Mark Hyman, M.D., or Jorge Chavarro MD, ScD and Walter Willett, MD, DrPH, or just watching Dr. Oz, it's clear that at least half of the protein in our diet should be coming from plant sources, with the balance coming mostly from fish, eggs and poultry. Consider meat and dairy a treat. The benefits range from reducing your risk of heart disease, cancer and Type 2 diabetes all the way to simply losing weight by nudging out less healthful options.
The next logical question then is how much protein should you be eating? Well, on a daily or weekly basis, you can have up to 25% of your calories come from protein, as long as more than half are from plants. As proteins are the raw materials for many tissues and essential functions in the body, target a minimum of 7 grams of protein per 20 lbs. of weight, per day. (that would be 49 grams of protein if you weigh 140 lbs.)
If you're trying to lose weight, plant based proteins that are REPLACING fast burning carb snacks and animal proteins, are a great way to go. Proteins in general use more energy to digest and keep you feeling full longer.
Though many grains and veggies have protein as well as carbs, the best plant sources of protein are beans and nuts.
Did you know that 1 oz. of peanuts, almonds, walnuts or pistachios have as much protein as a glass of whole milk? Grab 10-12 as a mid-afternoon snack, sprinkle on salads and cereals, spread on whole grain toast, or add soaked almonds or almond butter to a morning smoothie. These are great ways to help your body send the ‘I’m full’ signal to the brain so that you don’t feel like eating more.
Do you have trouble digesting beans? Don’t give up hope. Go to Making Beans Easier to Digest for some great tips that will help.
Have you heard that plant proteins may not be a complete set of what our body needs? Proteins are broken down by our body into amino acids. There are some amino acids our body can produce on it’s own (non-essential) and some we must get from foods (essential.) While animal proteins are a complete set of all amino acids, eating a variety of plant proteins will cover the full set as well. All the amino acids needed don’t have to be eaten at each meal, it can be over the whole day. But to cover the bases some common complete protein pairings you may have heard of are rice and beans, peanut butter on whole grain bread, tofu and brown rice.
A healthy habit to incorporate into your weekly routine is skipping the meat at lunch or dinner every couple of days. You will be amazed at how easy it can be and how good it feels. A serving of Sautéed Kale w/ Chickpeas and Pine Nuts, along with some brown rice on the side, makes for a great, easy to prepare meal, and works great as leftovers. Try hummus instead of turkey in a wrap or sandwich. Make a Tuscan Bean dish for dinner and put it on top of a salad the next day. Make a bean based chili for dinner, and put it in a wrap with leftover brown rice, sunflower seeds and shredded cabbage the next day for lunch.
Give it a try! Your body will love it! Let me know how it goes.
The next logical question then is how much protein should you be eating? Well, on a daily or weekly basis, you can have up to 25% of your calories come from protein, as long as more than half are from plants. As proteins are the raw materials for many tissues and essential functions in the body, target a minimum of 7 grams of protein per 20 lbs. of weight, per day. (that would be 49 grams of protein if you weigh 140 lbs.)
If you're trying to lose weight, plant based proteins that are REPLACING fast burning carb snacks and animal proteins, are a great way to go. Proteins in general use more energy to digest and keep you feeling full longer.
Though many grains and veggies have protein as well as carbs, the best plant sources of protein are beans and nuts.
Did you know that 1 oz. of peanuts, almonds, walnuts or pistachios have as much protein as a glass of whole milk? Grab 10-12 as a mid-afternoon snack, sprinkle on salads and cereals, spread on whole grain toast, or add soaked almonds or almond butter to a morning smoothie. These are great ways to help your body send the ‘I’m full’ signal to the brain so that you don’t feel like eating more.
Do you have trouble digesting beans? Don’t give up hope. Go to Making Beans Easier to Digest for some great tips that will help.
Have you heard that plant proteins may not be a complete set of what our body needs? Proteins are broken down by our body into amino acids. There are some amino acids our body can produce on it’s own (non-essential) and some we must get from foods (essential.) While animal proteins are a complete set of all amino acids, eating a variety of plant proteins will cover the full set as well. All the amino acids needed don’t have to be eaten at each meal, it can be over the whole day. But to cover the bases some common complete protein pairings you may have heard of are rice and beans, peanut butter on whole grain bread, tofu and brown rice.
A healthy habit to incorporate into your weekly routine is skipping the meat at lunch or dinner every couple of days. You will be amazed at how easy it can be and how good it feels. A serving of Sautéed Kale w/ Chickpeas and Pine Nuts, along with some brown rice on the side, makes for a great, easy to prepare meal, and works great as leftovers. Try hummus instead of turkey in a wrap or sandwich. Make a Tuscan Bean dish for dinner and put it on top of a salad the next day. Make a bean based chili for dinner, and put it in a wrap with leftover brown rice, sunflower seeds and shredded cabbage the next day for lunch.
Give it a try! Your body will love it! Let me know how it goes.
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