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Eat more…protein!

Mar.27, 2013

Where do you get your protein? Beef? Chicken? Tofu? Eggs? Legumes? Fish?

Protein is found in lots of different foods, which is a great way to add some variety to your diet! Although meats are a great source of protein, there are lots of other sources where you can get your protein from in the dining halls.

What is a legume? And why should you be eating them? For starters, they are delicious! Legumes include peas, beans and lentils and are chalked full of protein, fiber, iron, potassium, magnesium and folate.

Beans and other legumes:

  • are a good source of protein
  • are low in fat
  • do not contain any cholesterol
  • are high in fiber, which can help you feel fuller longer and can help in lowering blood cholesterol
  • contain antioxidants, which help prevent free radical damage
  • have other health benefits including lowering your risk of heart disease and certain cancers

Chickpeas, also known as garbanzo beans, are one of my favorite beans! Why? Because they are so versatile and can be used in so many different dishes!

Hummus is available everyday at the salad bar. So, add some hummus and veggies for dipping to your plate!

 

Or try one of the vegetarian dishes offered in the dining hall that incorporates chickpeas (pictured below) or another type of bean.

 Italian Lentil Salad is frequently offered at the salad bar. Lentils are a legume that can be used in salads, soups and stews!

Another delicious source of protein is fish, which is routinely offered in the dining halls. Fish is high in protein, lower in calories and rich in omega-3 fatty acids.

Omega 3’s are an essential fatty acid that provide some great health benefits including lowering triglycerides, lowering risk of heart disease and can help protect against Alzheimer’s disease.

Try to eat fish at least two times per week, so have tuna one day and an entree of fish at lunch or dinner another day. The salmon with dill sauce offered in the dining hall is my favorite!

  –Katie

Sources: WebMD: Beans, Mayo Clinic,  WebMD: Omega 3’s

 

 

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Published by ; posted on Wednesday, March 27th, 2013 at 7:47 pm. Read more posts in the Nutrition Blog »