Meatless Protein? Hmmmmm…..

Molly Mallette offers some great wisdom surrounding protein.  There are so many options!

A common characteristic of the American diet is that meals tend to revolve around meat.  For many people, a meal is not complete unless there is some kind of meat on the plate.  This idea combined with the trend in the United States to supersize meals has led to Americans consuming large portions of meat.  While meat is an excellent source of protein and can be incorporated into a healthy diet, it tends to contain fat and cholesterol which can have negative impacts on our health if eaten too much.  Fortunately, there are a variety of plant-based proteins that are lower in fat and fill the body’s need for protein without the negative health effects of cholesterol.  Plant-based proteins are often  less expensive than meats which may be more economical for families on a tight budget.

Beans – Dry beans such as kidney beans, black beans, butter beans, or pinto beans are filled with fiber and have a starchy texture that can be satisfying like a piece of chicken or steak.  Beans are great over top of rice, inside tacos or burritos, added to soups, or even made into patties and served like hamburgers.

Nuts/seeds – Nuts and seeds are filled with protein and contain many vitamins, minerals and healthy fats.  High intake of nuts is not recommended due to the high fat content, however incorporating an appropriate portion of nuts into your everyday diet is healthy and can help you meet your protein needs.

Tofu – Tofu is a soy product that is made from curdled soy milk.  Curdled milk does not sound appetizing, but it can actually be a very tasty and versatile.  There are several different types of tofu ranging from extra-firm to silken soft.  Tofu does contain a significant amount of fat, however it is low in saturated fat.  Generally the more firm the tofu, the more fat it contains.  Another benefit of tofu is that it is low in sodium which is often found in high amounts in meats.  Some tofus can even be good sources of calcium as well!  There are many ways to incorporate tofu into your diet.  Tofu can be fried, baked, or grilled similarly to meat.  Softer tofus can be used to replace cream in soups or desserts, can be mixed in with fillings to mimic the texture of certain cheeses, and it can be mixed in with other ingredients to make dips or sandwich spreads.  Tofu marinates well, too!

In addition to these plant-based proteins, there are other non-meat animal products that are high in protein yet lower in fat, and often cheaper than meats.

Eggs – Eggs provide a great deal of protein and are easy and quick to cook.  Omelets make great breakfasts and dinners, and adding veggies to these helps boost the nutrient content!  Hard boiled eggs are great on salads as well.  Eggs contain a high amount of cholesterol and for those looking to reduce their cholesterol levels, egg whites are an excellent alternative.

Dairy – Low fat milk, cheese, and yogurt are high in protein, and provide the calcium we need to keep our bones healthy.  Dairy products do contain sodium, so eating these products in moderation is important.

Giving up meat can result in a healthy diet, however eating healthy does not require total elimination of meat.  If you are concerned about the negative health implications of consuming too much meat, try replacing a few meals a week with non-meat sources.  Start with “Meatless Monday”.  Also try to eat more lean meats such as fish, chicken, and turkey instead of pork or red meats which contain a lot of fat.  Keep in mind portion sizes as well.  Meats do not have to be the star of your dinner plate.  A small portion, about the size of a regular deck of cards is the recommended portion size for meat and protein foods.