Ask the dietitian: Healthy Protein

Ask the dietitian: Healthy Protein -

Ask the dietitian: Healthy proteins

By Masha Fox-Rabinovich, MA, RD, LDN, CDE, outpatient dietitian at Washington Adventist Hospital

Masha Fox Rabinovich

many factors influence our food choices . We make these choices based in part on health, finance, social, cultural background, and many other considerations. But again and again, research shows that the main factor that affects the choice of food is the taste. According to the Academy of Nutrition and Dietetics, the first five drivers that the impact food purchasing decisions are:

1. Taste
2. Price
3. healthfulness
4. convenience
5. Sustainability

it is simple :. If it does not taste good, we will not eat

The food industry in the United States was an integral part of the spirits formatting (and taste buds) of many, and the message many of us believe is that good taste is only present in highly processed, unhealthy options rich in fat, sugar, salt and artificial flavorings. These foods have been recognized as unhealthy, but are also associated with ideas like "tasty". Conversely, nutrient-rich, real foods like fruits, vegetables, non-flavored milk products and minimally processed meats are healthy, but should be as "bland" or

so if you are a fan of chicken or fried fish, you might think "unpleasant."

• What alternatives do I tasty fry protein?
• How can I enjoy the taste of healthy protein?

Similarly, it may seem strange to consider eating a meal without animal products present at all. Explore new methods and cooking ingredients may seem intimidating or uninteresting, but give it a try ... you'll be glad you did!

1) Eat meats prepared in a manner that does not compromise their nutritional quality.

• Grilling, steaming, braising, grilling, baking and poaching are healthier alternatives to frying or choice of meats highly processed (such as hot dogs, sausages and breaded chicken), which add additional quantities and often excessive fat and sodium.

• The flavor of the animal protein (beef, pork, poultry, fish, etc.) can be improved by cooking with onions, garlic, peppers and various herbs and spices. These additions can create a tasty meal, replacing the extra fat in the frying involved which is typically used to achieve the same goal.

• instead of breading and frying meat, lightly sauté and squeeze a lemon over them help bring out the natural flavor of food . Animal proteins are healthy when prepared properly and in moderation. Their unmodified flavor is something that many of us have forgotten exists because our taste buds were dulled by the additives present in many processed meat products prepared

2) Enjoy tuna, salmon, sardines and other fatty fish. These fish are rich in omega-3 fatty acids (good for the heart, brain, skin, and other organs). Enjoy with slow high-fiber carbohydrates (which means they will not turn into sugar as quickly as refined products grains such as white bread or non-whole grain crackers), such as those in the above suggestions -Dessous:

• Mix tuna with beans, avocado, and chopped vegetables such as cucumbers, peppers, celery and onions. Add a little olive oil instead of mayonnaise.
• Add fish to salads, sandwiches, whole grain pasta, and over 100% whole grain crackers.
• Add salmon wilderness preserves (with bones) to a green vegetable salad and other non-starchy vegetables, chickpeas, and oil and olive vinaigrette of lemon.

3) Having a vegetarian meal or vegetarian day by obtaining protein from animal non-meat sources (eggs, cheese and yogurt) or from plant sources, such as beans and lentils, tofu, tempeh, nuts and seeds.

soon from "Ask the Dietitian", learning to do, snacks home healthy! Do you have questions about food or dieting? Please share your questions the comment section below.

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