Pass the protein, please! Protein is good for the body in many ways. Here are 10 key facts to know about this important nutrient: 1. Protein is found in foods from both plants and animals, such as: ● Beans and peas. ● Dairy products, like milk, cheese and yogurt. ● Eggs. ● Meats and poultry. ● Fish. ● Nuts and seeds. ● Soy products. ● Whole grains and vegetables, in lesser amounts. 2. Most people 14 years and older should eat 5 to 7 ounces of protein a day, depending on their overall calorie needs. Many of us already eat plenty of protein. 3. Protein plays a key role in many body processes, such as blood clotting; fluid balance; immune response; vision; and the production of hormones, antibodies and enzymes. 4. Protein is also part of every cell in the body. It’s necessary for growth and development. 5. Your skin, hair, nails, muscles, bones and internal organs all contain a lot of protein. Almost all body fluids have protein in them too. 6. Complete proteins contain all of the essential amino acids in healthy amounts. Animal foods—such as dairy products, eggs and meats—and soy are complete protein sources. 7. A protein is incomplete if it’s missing, or doesn’t have enough of, one or more essential amino acids. Most plant foods are incomplete sources of protein. 8. You can pair two incomplete proteins, at the same meal or throughout the day, to form a complete one. Eating rice and beans together, for example, makes for a complete protein. 9. Snacks can be good sources of protein. Try peanut butter on whole-grain crackers, a hard-boiled egg, hummus or yogurt. 10. Some proteins are better for you than others. For example, fish high in omega-3 fatty acids, such a salmon or albacore tuna, are good for your heart. Many deli meats, on the other hand, are high in fat and sodium, which are not heart-healthy. You’ll want to eat less of those types of protein. Sources: U.S. Department of Agriculture; U.S. Food and Drug Administration Choose your fats wisely Did you know dietary fat is a nutrient? It is. But not all four of the fats found in foods are the same. Two—saturated fats and trans fats—can raise LDL cholesterol (the bad one). But monounsaturated and polyunsaturated fats provide health benefits— including lowering cholesterol. To get the good fats you need for energy, cell growth and hormone production, include these in your balanced diet: ● Canola oil, fatty fish and ground flaxseed for their omega-3 fatty acids, a polyunsaturated fat that offers heart protection. ● Avocado, nuts and olive oil for their monounsaturated fats, which can improve blood cholesterol. Source: American Heart Association How do I cut back on sodium? The family medicine doctor says: Sodium is a mineral found in many foods. Health care providers often use the words sodium and salt interchangeably. You need some sodium, but too much can be bad for your health. To cut back, read the nutrition label on foods. Look for the words saltfree, sodium-free, very low sodium or low sodium on the label. The dietitian says: Use more herbs and citrus to flavor foods. Instead of adding salt, experiment with spices, fresh herbs, lemon juice, lime juice and vinegars. Try using a sodium-free seasoning blend and condiments that are labeled salt-free or low sodium. The nurse practitioner says: Eat a variety of fruits and vegetables. Fresh produce is naturally low in sodium. If you buy frozen produce, look for fruits and vegetables without added sauces or sodium. When choosing canned vegetables, go for low-sodium or no-salt-added items. Or rinse and drain canned vegetables to help lessen the amount of salt you’ll eat. The internal medicine doctor says: Choose fewer processed foods. Limit these foods, which are often high in sodium, or look for lower-sodium versions: ● Canned soups, vegetables, meats and tomato juice. ● Cold cuts, deli meats, hot dogs and sausages. ● Pizza. ● Frozen dinners. ● Rice and noodle mixes. March is National Nutrition Month A S K T H E E X P E R T S
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