Tuesday, March 6, 2012

eat yourself healthy part 3: protein and grains

Right now, I am enthralled with Book 2 of The Hunger Games trilogy.
I am one phenomenal multi-tasker - typing and reading at the same time - eh?
But seriously, I had to bring my iPad to work today to read at lunch because I can't stand to be away from these books for that long.
I'm smitten and falling fast for this new love of mine.
OK, things just got awkward.
Anyway, I'm sending a huge THANK YOU to Melanie {check out her cute bloggy!} for lending me Book 2 through her Nook.
Reason #65498132 that I love this little blogging community.

Now for part 3 of 4 to this eat yourself healthy biznass.
Today, it's all about protein and grains {whole grains that is}.


Protein

One quarter of your plate should be lean protein.
The leanest protein you can find.
According to MyPlate.gov all foods made from meat, poultry, seafood, beans and peas {also part of the veggie group}, eggs, processed soy products, nuts and seeds are considered part of the protein food group.
The Giant Eagle registered dietitian, that I met with during a healthy eating seminar of sorts at my gym, said to look for 3 grams of fat or less per 1 ounce serving.
She also said that baking, broiling, grilling and poaching are all healthy methods for cooking protein.

The amount of protein needed in your daily diet depends on your age, sex and level of physical activity.
This chart explains, but women 19-30 need 5.5 ounces per day and women 31-50 need 5 ounces per day.
The RD recommended 2 to 3 servings of lean cut {loins} beef per day and fish 2 times per week.

Here are a couple ways to get protein at every meal {even for vegetarians}:
Breakfast: eggs, Canadian bacon
Lunch: deli meat sandwiches, grilled chicken salad, hard boiled egg
Dinner: kebabs, grilled meat cuts, steam packets for fish, beans for burritos or main dish
Snacks: deli meat and crackers, peanut butter, and nuts {I threw in the nuts because nuts help keep you fuller longer between meals}
Getting more protein in your lunch will help you avoid sugar crashes and that 2:30 feeling in the afternoon!

Grains

We want whole grains!
One quarter of your plate should be whole grains.
Just because a package says whole grain, doesn't mean the product is 100% whole grain.
Check the ingredients on the package for whole wheat flour as the first ingredient, then it's whole grain.
If the package says 100% whole grain, then it has to be 100% whole grain.

According to MyPlate.gov, there are two subgroups of grains: whole grains and refined grains:
1. Whole grains are any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
2. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

The daily recommended amount of whole grains needed in a healthy diet, again depends on your age, sex and physical activity level.
Women 19-30 and 31-50 need 6 ounces per day. See the chart.

Here are some foods that the RD recommended you can eat to get your daily serving of grains:
  • bulgur: tabbouleh
  • quinoa: salad of all types
  • brown rice
  • whole grain pasta
  • whole wheat couscous
  • starchy veggies like a baked potato or corn on the cob
I know some of you probably try to avoid carbs to lose weight and what not, but the truth is your body needs carbs to keep you going and healthy.

Rather than avoiding carbs, stop avoiding the treadmill.
I love carbs with all my heart.
And I always joke that I work out so I can eat - mostly carbs...and Chipotle.
So use that healthy fuel {whole grain carbs, not Chipotle} to get your booty moving!

Part 4 of 4 coming next Tuesday!

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