Page 21 - Florida Sentinel 4-13-18

Health
PROTEIN DRINKS
NUTS AND SEEDS
THE POWER OF PROTEIN
Calories aren't the only thing you need to watch as you get older. Protein is important because it helps keep your muscles strong.
HOW MUCH PROTEIN DO YOU NEED?
Women should get about 46 grams of protein a day, depending on age and activity level. Men need about 56 grams. As people get older, they will need more protein to remain healthy and physically active. People with some conditions like kidney disease may need less.
SOYBEANS
Soybeans have a lot of protein. You can eat the immature beans, drink soy milk, use soy paste (miso) in sauces and soups, or eat meat al- ternatives and tofu. One cup of cooked soybeans packs 29 grams of protein, more than a 3-ounce steak. One cup of soy milk has almost as much protein as regular milk.
VEGETABLES AND BEANS
It's always best to get pro- tein from food. But if you're not getting enough from your diet, protein powders, bars, and supple- ments may help.
You can also try making your own protein drink. Blend fat-free Greek yogurt, soy or skim milk, and fruit. For even more protein, add a tablespoon of peanut butter,
but keep an eye on the calories.
POULTRY AND EGGS
skin- chicken breasts and turkey cutlets. A 3-ounce grilled chicken breast has 25 grams, more than half the protein you need each day. A large egg has about 6 grams. Research suggests that an egg a day doesn't raise heart disease chances in healthy people. But if you have high cholesterol, heart disease, or diabetes, check with your doctor or dietitian about how much choles-
terol-rich food like eggs you can eat.
You get 8 grams of protein from 1/2 ounce of pumpkin or sun- flower seeds (1 ta- blespoon), nuts (12 almonds, 24 pista- chios, or seven wal- nuts), or 2
tablespoons of peanut butter. Eating nuts several times a week lowers your chance of a heart at- tack. Toss them into salads and steamed vegeta- bles. Because nuts and seeds are full of calories, don't have more than 1/2 ounce a day.
RED MEAT
Beef, pork, and lamb are protein powerhouses, but some cuts can be high in artery-clog- ging fat and choles- terol. If you want to eat them, pick lean options like round
and loin (sirloin, tenderloin, and top round), and ground beef that has 5% or less fat. Red meat should be enjoyed in small portions. Choose it less often than other sources like poultry and fish. A 3-ounce serving of meat (the size of a deck of cards) has about 22 grams of protein.
Choose less
SEAFOOD
You can get plenty of protein from plant-based sources like veg- etables and beans. Beans – includ- ing red, black, and kidney – can have up to 15 grams of protein per cup. A cup of cooked peas has 9 grams of protein, and a medium baked potato has 4 grams.
Besides being a great protein source, seafood is low in saturated fat and high in omega-3 fatty acids, nutrients that protect your heart. A 3-ounce salmon steak has about 17 grams of protein. Other high-pro- tein, heart-healthy choices include tuna, sardines, and trout. Try to eat 4 ounces of seafood twice a week.
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