Diet Mail - Diet Mail - July 2014, Childhood Obesity | Page 8

NUTRITIONAL TOPIC

Healthy sources of protein for Vegetarian
Protein functions to build and maintain your body, fight off
disease, and keep energy levels high to you can stay alert
all day. While it may seem difficult to get a full dose of
protein per day (on average 46g for women, 56g for men),
implementing a few of these high-protein foods into your
diet can help you reach those protein goals.
Eggs
Protein: 6g per egg
Start your day off right with protein-packed eggs. This will
give your morning a boost and fuel you until lunch.
Cooking with eggs brings breakfast to a whole new level.
Mix it up a bit with omelets and quiche or try cooking eggs
scrambled, poached, hard-boiled, or sunny-side-up.
Cottage Cheese
Protein: 13g per ½-cup
Cottage cheese serves as great snack. It's affordable,
comes in reduced-fat versions, and also contains calcium
to keep your bones strong. But you can also hide it in
creamy dishes, or sub it out for ricotta cheese or sour
cream in certain dishes too. Try combining with fresh
veggies for a savory treat, or adding fruit and cinnamon for
something more sweet.
Pumpkin Seeds
Protein: 7g per 1 oz
Also known as pepitas, pumpkin seeds are a great graband-go snack or topping for salads and soups. While they
are available year-round in stores, you can roast fresh
seeds at home in fall, when pumpkins come into season.
Nuts and seeds can be high in calories and fat so be
mindful of your serving sizes..
Dried Beans
Protein: 12g per 1 cup (black beans)
Dried black beans, kidney beans, lentils, chickpeas, and
pinto beans are all delicious choices for low-fat, fiber-filled
protein. Using dried beans allows you to control the
sodium and additives that go into the dish. Soak dried
beans overnight in a large bowl of water, rinse until the
water runs clean, then simmer for 2 hours on medium/low
heat to enjoy. Spice with cumin, garlic, red pepper, or
other spices.
Soy Milk
Protein: 8g per 1 cup
While all soy, including tofu and soybeans, are excellent
sources of protein, soy milk is convenient

and versatile, making it the perfect thing to have
around. In addition, some brands offer options that
are fortifed with extra calcium. Chocolate flavors are
available for when your sweet tooth strikes, vanilla is
great in cereal and coffee, and original is a great
substitute for baked goods and smoothies.
Greek Yogurt
Protein: 15g per 6-oz container
Greek yogurt packs as much as double the protein as
regular yogurt. It's also thick, filling, tart, and less
sweet than some regular varieties, all while staying in
the low-calorie range. It's great on its own, with fruit,
or as a substitute for sour cream.
Peanut Butter
Protein: 8g per 2 Tbsp
Bring back this crunchy or creamy childhood favorite
by spreading peanut butter on toast instead of butter
for more protein to your morning routine. Also try
using it in smoothies and baked goods, or just keep
some stashed away with a package of whole-wheat
crackers for when you belly is rumbling.
Almonds
Protein: 6g per 1 oz
Go nuts over almonds – the monounsaturated fats
they contain have been shown to reduce heart
disease. A serving size is about one handful of
almonds, or 2 tablespoons of almond butter. Try
sliced almonds on top of salads or create your own
spice recipe to liven them up a bit.
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