We love reading diet books, almost as much as we love eating. You’d never know it, with the explosive rise of obesity in this country. But high fiber, low fat, sugar-busting diets abound. Though they’re not always supported with solid science, we do seem to learn valuable lessons from each passing diet craze. Case in point is the low carb, high protein trend that took the country by storm (and almost didn’t go away).
One of the unintended and sensible consequences of this carbphobic madness is that we’ve finally learned the significance of protein -- lean protein -- in a balanced diet. Not only is it a valuable source of energy, but protein is required in every cell of our body. We need it for growth, for repair and for immune function. We also need it for strong muscles.
Experts are discovering that our current recommended amounts (is 0.8 grams per kilogram of body weight for adults) may be sufficient to prevent deficiencies, but not enough for optimal health. Whether or not your goal is weight loss, if you’re trying to build or maintain muscle (and burn fat), it’s crucial that your protein needs are met. Individual recommendations vary per person, depending on weight and body composition. If you have any health conditions, such as kidney disease, that may affect your protein requirements, consult with your medical provider to determine your protein needs.
Try to include protein with each meal and each snack so your body can benefit all day long. Lean protein:
- Helps build/maintain muscle
- Helps promote satiety or fullness thus curbing appetite
- When combined with carbohyrdate (such as a piece of fruit) helps to slow the release of blood sugar thus minimizing unhealthy “spikes” and sustaining our energy for longer periods
There are plenty of choices from which to choose in three different protein groups.
Animal protein
Seafood
Wild fish and seafood that are rich in omega-3 fatty acids. These fish include salmon, sardines (water-packed), herring, mackerel, trout, and tuna.
Meat
Lean cuts, such as pork tenderloin, lean cuts of beef including round, chuck, sirloin or tenderloin. USDA Choice or USDA Select grades of beef usually have lower fat content. Avoid meat that is heavily marbled and remove any visible fat. Try to find ground meat that is at least 95% lean.
Poultry
Leanest poultry is the skinless white meat from the breast of chicken or turkey. Egg whites are an excellent source of protein and are fat free
Dairy
Top choices include skim (fat-free) milk, low-fat (1%) milk, buttermilk, plain fat free (or low fat) yogurt, fat free (or low fat) yogurt with fruit (no sugar added), fat free or low fat Greek-style yogurt, fat free (or low fat) cottage cheese, fat free or low fat ricotta cheese. In addition to lean protein, dairy foods are also a robust source of calcium. Aim for three servings a day.
Vegetable Protein
Excellent sources of vegetable protein include beans, legumes and a variety of traditional soy foods. Many of these are also loaded with fiber.
Here is a scrumptious dessert or sweet snack to infuse your day with performance-boosting protein.
Mini Maple Ricotta Cheesecakes with Berries and Toasted Pecans
Using lowfat ricotta cheese and nonfat yogurt instead of cream cheese and sour cream slashes the amount of fat found in a traditional cheesecake. I haven't tried sweetening this with Stevia. If you do, please let me know how it works!
MAKES 36 MINI-CHEESECAKES (Twelve 3-cake servings)
Ingredients:
2 cups lowfat ricotta cheese
1 cup (8 ounces) light cream cheese
1/2 cup plain nonfat Greek-style yogurt
1/2 cup maple syrup or agave nectar
3 large egg whites
1 large whole egg
2 teaspoons pure vanilla extract
Cooking oil spray*
For garnish:
1-1/2 cups fresh berries
1/3 cup chopped toasted pecans
Mint sprigs
Instructions:
Lightly coat 3 mini-muffin pans (12 muffins each pan) with cooking oil spray. Set aside. Preheat oven to 325 degrees.
Add all ingredients to a blender jar or the bowl of a food processor. Blend or process just until smooth. There will be about 4 cups of batter. Divide batter between the prepared pans. The batter will come to the top of the cups.
Bake in the preheated oven for 20 minutes. Cool completely. Chill. It is normal for cakes to fall.
To serve: Place 3 cakes on each plate. Sprinkle each serving with 2 Tablespoons berries and 1 teaspoon nuts. Garnish with mint sprig.
Nutrient Analysis for one 3-mini-cake serving
Calories 120, Fat 5 g, Saturated Fat 1.5 g, Cholesterol 40 mg, Sodium 150 mg, Total Carb 13 g, Fiber 1 g, Sugars 10g, Protein 7 g
