Tag: protein

Peas Please

eminniha
Bowl of peas

Green peas grow inside pods and are sweet and starchy. They belong to the legume food group. Despite their small size, they pack in a lot of protein, fiber, and essential vitamins and minerals. A 1/2 cup serving of green peas has 70 calories, 4 grams of protein, 12 grams of carbohydrates, and 4 grams of fiber.

Health Benefits of Peas

  • Weight Management—Peas are low in calories and high in protein and fiber, helping you feel full longer.
  • Blood Sugar Control—With a low glycemic index, peas have little impact on blood sugar levels. The fiber content helps slow down glucose absorption, making them a great choice for those with insulin resistance or type 2 diabetes.
  • Blood Pressure—Potassium in peas helps relax artery walls and offsets the effects of sodium, helping to lower blood pressure.
  • Eye Health—Lutein and zeaxanthin, found in peas, promote eye health and may reduce the risk of age-related macular degeneration and cataracts.

Source: WebMD, go.iastate.edu/PFHCME

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Eat Protein for Aging Well

Kristin Taylor
Woman cooking on stove

As we get older, research shows sarcopenia or loss of muscle mass and strength can lead to falls and weakness. Causes for muscle loss include an inactive lifestyle, disease, and low protein intake. Older adults may eat fewer protein-rich foods due to cost, chewing ability, or preparation. People who eat mostly plant foods have lower intakes of an essential amino acid that helps build muscle. Sarcopenia can be prevented by getting enough protein and physical activity.

Recent studies show current guidelines for protein intake are lower than needed to prevent muscle loss. When planning protein intake, it’s important to consider the individual health conditions and dietary needs. Most people should have a goal of at least 25–30g protein per meal while eating three meals per day.

Adults should aim for at least 150 minutes of physical activity per week or 30–60 minutes of moderate activity daily. Examples of moderate activity are walking briskly or vacuuming. Spend less time sitting and take short activity breaks throughout the day. Include light weights or resistance activities at least twice each week. Check out the Spend Smart. Eat Smart. videos, spendsmart.extension.iastate.edu, for ideas on how to add more activity to your daily routine.

Quick Protein Ideas:

  • 3 oz. meat—21g protein
  • 6 oz. Greek yogurt—14g protein
  • 1 large egg—7g protein
  • 8 oz. milk—8g protein

Sources:
Iowa State University, go.iastate.edu/KQFHYA
NIH National Library of Medicine, go.iastate.edu/WDNVISPMC8746908/

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Nutrition on the Trails

eminniha
Two women eating sandwiches on a hike

July is National Park and Recreation Month! If you like hiking, here are some simple nutrition tips:

  • Stay energized by eating carbohydrates. Carbs give you energy, especially for long hikes. Examples of carbs include dried fruit, cereals, or granola bars. Aim for 30–60 grams of carbs per hour for hikes lasting 1 to 2.5 hours, such as an apple, peanut butter and jelly sandwich, or a cup of pretzels. For longer hikes, eat 60–90 grams of carbs per hour, like 2 bananas, 2 granola bars, or a bagel with cream cheese.
  • Eat protein to build muscle. Carbs are not the only thing you should eat while hiking—protein is also important to eat! Some examples of foods with protein are meats, nuts, and beans. Protein is important for muscle strength during hikes.
  • Stay hydrated. Drink water regularly, even if you are not thirsty. If you go on longer hikes or it is hot outside, you may need sodium. Sodium helps the body hold on to water. Aim for 300–600 mg of sodium during long hikes. You can get sodium from salty snacks or electrolyte drinks.

Take-along Trail Mix is a great snack option for hiking because it has carbs, protein, and sodium. Happy hiking!

Source: National Library of Medicine, go.iastate.edu/7WWAPE

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Balanced Approach Toward Health

eminniha
Cutting vegetables

Have you ever started a diet? You may start off strong but before long are back to your old habits. Why does that happen? For many, the diet is often extreme or complicated. For others, we try to change too much all at once.

Ditch the diet mindset. Instead, try a balanced approach to food and eating. When we have a realistic approach, we can improve our health, supply our body the nutrients it needs, and be satisfied with what and how much we eat.

Start by adding one healthy habit at a time. A great place to begin is the MyPlate, myplate.gov, healthy eating food plan:

  • Make half your plate fruits and vegetables—think variety and make it colorful.
  • Make half your grains whole grains (e.g., whole wheat bread, oatmeal).
  • Choose low-fat and fat-free dairy products.
  • Vary your protein—poultry, seafood, meat, eggs, nuts, and beans.

Set realistic and achievable goals, and remember that if you slip up one day not to dwell on it; just move on with your health goals in mind.

For more information on Key Nutrients for health, download our Key Nutrients handout, store.extension.iastate.edu/Product/4184.

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What Is the Keto Diet?

eminniha

The Keto (Ketogenic) diet promotes weight loss by causing ketosis. Ketosis is when the body breaks down fat for energy. This happens every day, depending on what and how often we eat, but the keto diet increases ketosis frequency, which can lead to weight loss.

moderate in protein, and low in carbohydrates. Carbohydrates are restricted to 50 grams or less per day. For reference, a large apple has 25 grams, half a cup of beans 22 grams, and 1 cup pasta 45 grams. Those on a Keto diet are restricting grains, fruits, vegetables, milk, and yogurt.

Cutting board with vegetables

What’s the problem? First, the body needs carbohydrates for energy. Second, restricting carbohydrate intake to 50 grams or less can reduce the amounts of vitamins, minerals, and fiber from plant foods (i.e., fruits, vegetables, whole grains). It is not for people with issues with their pancreas, kidneys, liver, or thyroid.

Is it safe for someone with diabetes? That depends on the type of diabetes as well as other health conditions a person has. It is possible the Keto diet may help with weight loss and blood glucose control, but sometimes it makes diabetes worse. People with diabetes should consult their diabetes care team before making any dietary changes, including Keto.

Source: Eat Right, go.iastate.edu/LLRMCR

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Eat Protein for Good Health

eminniha
FoodServing SizeProtein (grams)
Steak/Fish/Chicken 3 oz.21
Eggs1 large6
Milk1 cup8
Cheese1.5 oz.7
Yogurt1 cup11
Almonds1 oz.6
Beans1/2 cup8

Protein is essential to building our skin, hair, blood, bones, and so much more.

How much do you need? MyPlate, www.myplate.gov/, recommends eating about 5 to 6.5 ounces (~66 to 80 grams) of protein foods daily for adults ages 18 years and older.

Where do you get protein? Protein is found in meat, poultry, pork, fish/seafood, dairy products, nuts, beans, legumes, and some fortified grains. These foods provide B vitamins (immunity, eyesight), iron (blood health), zinc (immunity), and magnesium (muscle and bone health).

Do you need a protein supplement? Most healthy adults do not need a protein supplement. Those who may need a protein supplement are those with health conditions (e.g., cancer or major wounds [bed sores, broken bones, surgery]), that prevent their bodies from using the proteins they eat. When choosing a supplement, consider its purpose. If wanted for muscle development, try whey protein after exercising. If needed to prevent muscle loss, use casein protein before bedtime.

Before increasing your protein intake, be sure to talk with your health care provider.

To learn more, visit Stay Independent: A healthy aging series, www.extension.iastate.edu/humansciences/stay-independent.

Sources: The Scoop on Protein Powder, bit.ly/3EMmGvz.
Protein Supplements…Are They for You?, bit.ly/3bDUwGt.

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Craving Comfort Foods

eminniha

In the fall, we crave warm, hearty foods like cheesy casseroles and hearty soups. Often, though, these “comfort foods” are high in fat, sodium, and calories.

Casserole with meat and potatoes

The next time you make your favorite “comfort foods,” try these tips to make them healthier and even more enjoyable:

  • Add extra vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables—without added sauces, fats, or salt. Double the vegetables in a soup or casserole recipe to add extra vitamins, minerals, and fiber.
  • Switch up your grains, making at least half of your grains whole grain. Like rice? Try replacing white rice with brown rice in your recipe. This month’s recipe uses brown rice.
  • Choose reduced-fat dairy foods, including fat-free or low-fat milk, yogurt, and cheese, in casseroles and cream soups. Reduced-fat cheeses, for example, have less fat but just as much favor and melt just like full-fat cheese.
  • Use lean protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products. Cooking on a budget? Canned meats are just as nutritious, cheaper, and easier to use in casseroles.

Source: Dietary Guidelines for Americans 2020-2025, bit.ly/3kf72S4.

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