Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and keep going. Protein in food is broken down into 20 amino acids which are the building blocks of the body for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is especially important for children, whose bodies are growing and changing every day.


Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources such as beans, nuts, seeds, beans, tofu, soy products and open up new possibilities for a healthy diet.

* Beans: black beans, white beans, chickpeas and lentils are good options.
* Nuts: almonds, walnuts, pistachios, pecans and are excellent choices.
* Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
* Avoid salty or sweet nuts and refried beans.

Underestimate the protein. Many people in the West eat too much protein. Try moving away from the center of your protein meal. Focus on equal servings of protein, whole grains and vegetables.

Focus on quality sources of protein such as fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you have a beef, chicken, or turkey, buy meat that is free of hormones and antibiotics.