NEW ORLEANS (WGNO) — Lean proteins, vegetables and plant-based fats all fall into the category of ‘good stuff we want to be sure we’re getting enough of’. Just how much we need can vary widely by individual.
PROTEIN
I typically recommend a ‘palm-sized’ portion of protein at each meal – think lean beef, seafood, or poultry.
“Palm-sized” is typically about four ounces for women, six or more ounces for men, and two or three ounces for kids.
One ounce of meat provides about seven grams of protein, so if you’re incorporating non-meat protein options such as beans, veggie burgers, cottage cheese or Greek yogurt as your protein source, check the protein content on the nutrition facts label. A veggie burger with 15 grams of protein, for example, provides the protein equivalent of two ounces of meat. A carton of Greek yogurt with 20 grams of protein is roughly equal to three ounces of meat.
3 Effortless Protein Add-ins:
- Collagen | essentially flavorless, it dissolves easily and works well in hot or iced coffee and smoothies, even sauces, soups and baked goods. Two scoops typically adds 20 grams protein.
- Greek Yogurt | Fage 2%, Chobani full-fat, Trader Joe’s reduced- or full-fat, or Kite Hill’s no-sugar-added plant-based protein yogurt. Versatile for smoothies, creamy hot dishes [eg Bolognese, creamed spinach] and creamy dips [in place of sour cream and/or mayo].
- Smoothies | DIY at home by adding plant- or whey-based protein, collagen and/or Greek yogurt.
FIBER-RICH VEGETABLES
Non-starchy vegetables (think spinach, broccoli, carrots, eggplant, red peppers) fall into the ‘unlimited’ category for most people.
Fresh is always fantastic, though if you’re really pressed for time, check out the array of veggies in the freezer case.
PLANT-BASED FATS
Our bodies need fat to function properly, including hormone production, maintaining healthy cholesterol levels, and even optimal brain function.
For meals and snacks, aim to include at least some type of fat, preferably a plant-based fat like nuts, nut butters, avocado or olive oil. Just be sure to keep an eye on portion size (typically not more than one to two tablespoons of the above) if you’re trying to keep calories in check.
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FOR MORE:
Molly’s past WGNO segments: Protein Powder 101 and, Are You Getting Enough Protein?
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.
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