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Supermarket Sleuth: Which Protein Foods Are the Best?
by Xfinity Lifestyle Staff | February 13, 2015 at 1:35 PM | Food
(iStockphoto)
In the second in a series, a dietitian guides you through an important shopping choice.
By Bonnie Taub-Dix, U.S. News & World Report
When you think of the word “protein,” what comes to your mind? Some of you may conjure up thoughts of sitting in a steakhouse while facing a juicy rib eye that’s bigger than the size of your plate. Others might think about grabbing an energy bar that says “protein” on the label, not realizing that you could be getting less protein than a bite of that previously mentioned steak.
For years, protein foods such as meat, poultry, fish and eggs were considered the “main dish” of the meal. But in recent times, it’s kind of moved to the side. Protein’s role in the diet as a supporting cast member, rather than a star, was highlighted further by the Department of Agriculture’s “MyPlate” symbol, which – much to my patients’ shock and dismay – illustrates that protein should only take up about 25 percent of precious plate real estate. Moreover, it’s disappointing for them to hear that even protein needs to be “counted” when it comes to calories, since so many fad diets treat these foods as if they can be consumed in unlimited quantities without consequence.
But even if you are a simple meat and potatoes kind of eater, choosing the best protein foods can be complicated, especially because of conflicting media messages. We’ve seen studies showing that meat that is high in saturated fat, and cholesterol can increase the risk of heart disease. For this and several other health issues, there’s been a soaring interest in plant sources of protein including a welcoming of ancient grains, nuts and seeds. Yet diets like the paleo plan continue to gain popularity, perhaps because of its simplicity when it comes to meal planning and its ability to help consumers shed pounds. Admittedly, I’m far from a paleo fan, since I don’t advocate diets that ditch whole food groups, particularly grains. But I am an advocate of simplicity – to lose weight and stay healthy you should follow a plan you’ll never have to stop.
So how much protein do you really need? The average woman needs around 46 grams of protein per day and the average man needs around 56 grams, except for special circumstances like pregnancy or wound healing. Do you realize how little that is compared to the amount most of us eat? As a frame of reference, 1 ounce of protein is equivalent to around 7 grams of protein. So yes, the small, 8-ounce steak in that restaurant contains all of the protein you’ll need for the entire day.
Unlike other aisles of the supermarket such as produce or cookies, protein foods are all over the store, appearing in the meat department, dairy section and amongst the canned goods, just to name a few. To help make the protein portion of your supermarket trip less confusing and more health-oriented, here four power-packed tips:
1. Avoid label fables.
“Free-roaming,” “free-range” and “cage-free” are all terms that make you feel so happy that the animals they’re referring to are frolicking in the fields. Not necessarily true. The problem is there is no regulation regarding whether the animals have spent the majority of their lives in the great outdoors. “Access” to the outdoors for “an undetermined period each day” is the requirement for a product to wear those labels, but whether that access is taken advantage of is not guaranteed – especially if food and water is inside.
2. Find fish.
Cast your line for types like mackerel, salmon, sardines, herring, lake trout, cod and pollack. Women who are pregnant, planning to become pregnant or those who are nursing, as well as young children and the elderly, should avoid mercury-laden fish such as shark, swordfish, king mackerel and tilefish. But don’t shy away from fish. Studies have shown that the benefits certainly outweigh any potential risks. Fish is one of the richest sources of heart-healthy, long-chain omega-3 fatty acids (EPA and DHA). Try to eat fish at least twice a week, but if you can’t (or if you don’t like it), you may want to take a walk over to supplement aisle. Check to see that your label includes EPA and DHA omega-3s.
3. Remember: You “can” cook.
Sadly, canned foods are misunderstood and too often neglected. Fish, beans, chicken and other protein sources in cans are easy to stock at home, have a long shelf life, are available in most stores, are cost-effective and can easily be incorporated into casseroles, soups, sandwiches and salads. I’ve heard concerns from patients regarding canned goods and sodium content, but you can ditch up to 40 percent of the sodium in some canned foods just by giving them a good rinse with water before using them.
4. Choose protein bars wisely.
Just because the word “protein” is mentioned on the front of a food label doesn’t mean that your bar is packed with this nutrient. As mentioned previously, 1 ounce of protein has 7 grams of protein, so if you choose an energy bar that contains only 1 gram of protein, it’s more likely to be filled with lots of sugar that could zap energy instead of providing it. Choose bars that have at least 5 grams of protein in the company of a mix of healthy fats like nuts, fiber and whole-grain carbs or real fruit, and try to select the kind that resembles its contents – not the kind that looks like pressed wood.
Search:
enhanced by Google
Supermarket Sleuth: Which Protein Foods Are the Best?
by Xfinity Lifestyle Staff | February 13, 2015 at 1:35 PM | Food
(iStockphoto)
In the second in a series, a dietitian guides you through an important shopping choice.
By Bonnie Taub-Dix, U.S. News & World Report
When you think of the word “protein,” what comes to your mind? Some of you may conjure up thoughts of sitting in a steakhouse while facing a juicy rib eye that’s bigger than the size of your plate. Others might think about grabbing an energy bar that says “protein” on the label, not realizing that you could be getting less protein than a bite of that previously mentioned steak.
For years, protein foods such as meat, poultry, fish and eggs were considered the “main dish” of the meal. But in recent times, it’s kind of moved to the side. Protein’s role in the diet as a supporting cast member, rather than a star, was highlighted further by the Department of Agriculture’s “MyPlate” symbol, which – much to my patients’ shock and dismay – illustrates that protein should only take up about 25 percent of precious plate real estate. Moreover, it’s disappointing for them to hear that even protein needs to be “counted” when it comes to calories, since so many fad diets treat these foods as if they can be consumed in unlimited quantities without consequence.
But even if you are a simple meat and potatoes kind of eater, choosing the best protein foods can be complicated, especially because of conflicting media messages. We’ve seen studies showing that meat that is high in saturated fat, and cholesterol can increase the risk of heart disease. For this and several other health issues, there’s been a soaring interest in plant sources of protein including a welcoming of ancient grains, nuts and seeds. Yet diets like the paleo plan continue to gain popularity, perhaps because of its simplicity when it comes to meal planning and its ability to help consumers shed pounds. Admittedly, I’m far from a paleo fan, since I don’t advocate diets that ditch whole food groups, particularly grains. But I am an advocate of simplicity – to lose weight and stay healthy you should follow a plan you’ll never have to stop.
So how much protein do you really need? The average woman needs around 46 grams of protein per day and the average man needs around 56 grams, except for special circumstances like pregnancy or wound healing. Do you realize how little that is compared to the amount most of us eat? As a frame of reference, 1 ounce of protein is equivalent to around 7 grams of protein. So yes, the small, 8-ounce steak in that restaurant contains all of the protein you’ll need for the entire day.
Unlike other aisles of the supermarket such as produce or cookies, protein foods are all over the store, appearing in the meat department, dairy section and amongst the canned goods, just to name a few. To help make the protein portion of your supermarket trip less confusing and more health-oriented, here four power-packed tips:
1. Avoid label fables.
“Free-roaming,” “free-range” and “cage-free” are all terms that make you feel so happy that the animals they’re referring to are frolicking in the fields. Not necessarily true. The problem is there is no regulation regarding whether the animals have spent the majority of their lives in the great outdoors. “Access” to the outdoors for “an undetermined period each day” is the requirement for a product to wear those labels, but whether that access is taken advantage of is not guaranteed – especially if food and water is inside.
2. Find fish.
Cast your line for types like mackerel, salmon, sardines, herring, lake trout, cod and pollack. Women who are pregnant, planning to become pregnant or those who are nursing, as well as young children and the elderly, should avoid mercury-laden fish such as shark, swordfish, king mackerel and tilefish. But don’t shy away from fish. Studies have shown that the benefits certainly outweigh any potential risks. Fish is one of the richest sources of heart-healthy, long-chain omega-3 fatty acids (EPA and DHA). Try to eat fish at least twice a week, but if you can’t (or if you don’t like it), you may want to take a walk over to supplement aisle. Check to see that your label includes EPA and DHA omega-3s.
3. Remember: You “can” cook.
Sadly, canned foods are misunderstood and too often neglected. Fish, beans, chicken and other protein sources in cans are easy to stock at home, have a long shelf life, are available in most stores, are cost-effective and can easily be incorporated into casseroles, soups, sandwiches and salads. I’ve heard concerns from patients regarding canned goods and sodium content, but you can ditch up to 40 percent of the sodium in some canned foods just by giving them a good rinse with water before using them.
4. Choose protein bars wisely.
Just because the word “protein” is mentioned on the front of a food label doesn’t mean that your bar is packed with this nutrient. As mentioned previously, 1 ounce of protein has 7 grams of protein, so if you choose an energy bar that contains only 1 gram of protein, it’s more likely to be filled with lots of sugar that could zap energy instead of providing it. Choose bars that have at least 5 grams of protein in the company of a mix of healthy fats like nuts, fiber and whole-grain carbs or real fruit, and try to select the kind that resembles its contents – not the kind that looks like pressed wood.
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