You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?
(BPT) - You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?
How much protein do you need?
With 18 grams of protein per serving, beef is high in protein, easy to prepare and can support a healthy diet. However, only 62% of American beef consumers consider ground beef to be high in protein and just 70% of them consider beef cuts to be high in protein, according to a recent consumer study conducted by Cargill.
The U.S. Department of Agriculture’s (USDA) MyPlate site outlines the amount of protein in various sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts, seeds, beans and peas.
According to the USDA Dietary Reference, people should be consuming about 0.4 grams of protein per pound of body weight as part of a balanced diet. So, someone who weighs 150 pounds needs 60 grams of protein each day.
Why is it important to achieve a substantial daily consumption of protein? Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long work day, boosts your stamina for exercise and ensures you don’t get hungry again soon after eating a meal.
People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, this cost-effective option delivers flavor, convenience and cooking versatility.
How to choose the right beef
Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.
At the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a Prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The Choice grade of beef offers moderate marbling and flavor and is a little less lean than Select cuts.
When choosing ground beef, each cut is an excellent source or protein and is similar in flavor and tenderness, but varies in fat content:
Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef makes it a clear-cut selection as part of a balanced diet.
Oils are an integral part of many foods. While some have a reputation for being fatty and holding little to no benefits, several oils are quite healthy as well as delicious. These oils are a part of the foundation for a plethora of great foods and have proven themselves to be beneficial when consumed.
Peanut oil is a vegetable oil derived from the seeds of the peanut plant. Peanut oil creates a diverse range of flavors based on how it is processed. Its ambiguity has made it useful for frying, sautéing, and adding flavor to foods, primarily Asian-based cuisine.
Peanut oil encompasses quite a few benefits. This oil has large amounts of beneficial unsaturated fats, as well as antioxidant, vitamin E, and phytosterols. These nutrients promote heart health, low cholesterol, and improved triglyceride levels.
Black Seed Oil
Black seed oil has many benefits; one of which is adding flavor to some favorite types of food. It is processed using black cumin seeds from the black cumin plant. Black cumin seeds are popular for how aromatic they are alongside the bold flavor that they create. These qualities are equally prominent in black seed oil, which can be used in salads, beverages, and dishes in need of spicing like curry.
Black seed oil contains three very powerful natural chemicals: thymoquinone (TQ), thymohydroquinone (THQ), and thymol. TQ is an antioxidant with properties that discourage inflammation and cancer. THQ inhibit enzyme activity, treating conditions such as Alzheimer’s, Parkinson’s disease, and dementia. Thymol is a chemical that works as a pesticide, disinfectant, and virucide. All these chemicals come together in black seed oil, making it an especially powerful nutrient in foods.
Extra Virgin Olive Oil
Extra virgin olive oil is an oil derived from olives. Because it has not been processed with heat or chemicals, it retains its beneficial nutrients and flavors. Its taste is diverse, making it popular in salad dressings, sautéed dishes, and soups.
The antioxidants and healthy fats that extra virgin olive oil contain make it a very healthy oil, contributing to longer and healthier lifespans in the areas where it is prominent in the diets of locals. This is the result of the oil having high amounts of monounsaturated fats which promote heart health while also reducing inflammation, cholesterol, and blood pressure.
Oil can serve as an important part of any diet when it is used in moderation and when the correct ones are utilized. A variety of benefits ranging from a healthier heart to the avoidance of diseases can be reaped from these nutrient-filled oils that are just as delicious as they are healthy.
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Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits.
Fulfill Your Family’s Nutrition Mission
(Family Features) Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. By organizing recipes and the ingredients you’ll need to make them ahead of time, you’re saving time in the kitchen and helping ensure your family members won’t go off-course.
Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits. Plus, because the recipes take little time to assemble and cook, you’ll save yourself more precious moments to spend at the table with loved ones.
These recipes are part of the “Mission for Nutrition” by Produce for Kids, an effort to raise awareness on the importance of meal planning and preparation to achieve regular healthy family eating together. In addition, partners of the program will donate 800,000 meals to families in need through Feeding America.
To find more information and recipes, and to download a free e-book including meal-planning ideas, visit themissionfornutrition.com.
Mini Apple Pie Empanadas
Recipe courtesy of Produce for Kids
Tip: To make in air fryer: Heat air fryer to 375° F. Spray air fryer basket with nonstick cooking spray. Add sealed empanadas and cook 8 minutes, or until golden brown.
Chicken Cauliflower Fried Rice
Recipe courtesy of Produce for Kids
Produce for Kids
As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein from recipes like Chocolate Cherry and Banana Overnight Oats or Protein Waffles.
Fuel Your Morning with Protein-Packed Recipes
(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.
U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.
If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.
Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.
Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.
Chocolate Cherry and Banana Overnight Oats
Yield: 2 jars
Yield: 8-10 waffles
Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.SOURCE:
With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner like Hearty Salmon Skewers over Brown Rice can be ready in minutes.
Back-to-School Seafood Favorites
(Family Features) With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. For example, most children function better on a routine. They wake up every day at a certain time, they practice the same sports and eat nutritious, fresh foods that fuel their bodies.
One healthy option for kids is seafood. When kids eat at least two servings of seafood each week, as recommended by the American Academy of Pediatrics, they can receive big benefits. Fish and shellfish supply nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.
In fact, research published in “Acta Paediatrica” shows an association between kids who eat fish at least once a week and better grades.
With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes. However, since some kids can be picky eaters, consider these tips from Joe Urban, director of food and nutrition services for Greenville County Schools, to add seafood to your family’s table.
For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Hearty Salmon Skewers over Brown Rice
Prep time: 15 minutes
Seafood Nutrition Partnership
No matter what kind of events you have on your social calendar, you can pop up delicious treats that are sure to be a hit.
Perfect Pops for Every Occasion
(Family Features) No matter what kind of events you have on your social calendar, you can pop up delicious treats that are sure to be a hit.
Whether hosting a get-together for the guys and tuning into the game or having a night in with the girls, freshly popped popcorn, which is naturally low in fat and calories, non-GMO and gluten free, can help you please every palate.
Sweet, spicy, salty or served in more non-traditional ways, the possibilities are endless, and perfect for everything from date night to a family movie night or even a sleepover or kids’ party. And since it’s healthy and whole grain, popcorn is a satisfying snack suitable for every occasion that you can feel good about serving.
Find more versatile, nutritious recipes for your next event at popcorn.org.
Cookies ’N Cream Popcorn
Popcorn Party Pizza
Popcorn and Peanut Truffles
Notes, Tips & Suggestions
Truffles can be stored in an airtight container up to 5 days.
Toasted Coconut and Chocolate Popcorn
Cheesy Pepperoni Popcorn
With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu. This recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week.
Simple Seafood Solutions for Lent
(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.
With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.
For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Blackened Catfish with Quinoa and Citrus Vinaigrette
Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
Photo courtesy of Getty ImagesSOURCE:
Seafood Nutrition Partnership
Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. To kick your healthy eating plan into high gear, try these tips and this Grilled Southwestern Steak and Colorful Vegetables recipe.
Stay Lean with Protein
(Family Features) Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.
The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:
For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.
Grilled Southwestern Steak and Colorful Vegetables
Recipe courtesy of the Beef Checkoff
National Cattleman’s Beef Association
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