Healthful Bites

Protein is a crucial macronutrient for all people, but especially for those who are physically active. In fact, very active individuals may be better served physically be consuming about 50 percent more protein, percentage-wise not calorie-wise, as their sedentary peers (for example, active people may recover from activity quicker by eating about 20 to 25 percent of their calories from protein, while sedentary people need about 15 percent of their calories from protein).

 (Image from Women’s Vitamins)

Providing your body with enough protein is beneficial in muscle repair and rebuilding after it breaks down—which happens normally when you stress your muscles through exercise. Eating properly after activity will not only help you recover quicker, but will also likely aid your efforts to make the muscles that grow back grow back stronger (as will training properly and challenging your muscles).

A good rule of thumb to follow if you are an adult and are moderately active: consume about 0.36 grams of protein for every pound you weigh. For example, a 125 pound person should eat about 45 grams of protein in a day. People who are very active will need a bit more.

There are countless ways to get your protein, but one of the most crowd-pleasing is beans. With many different varieties and colors, plus no animal protein to dissuade vegetarians and vegans, beans are a wonderful option for reaching your daily protein needs. One cup of most beans provides around 12 grams of protein.

Most traditional diets provide enough protein, but some vegetarians struggle to find non-meat sources. But try one cup of this recipe below for lunch, perhaps with baked tortilla chips and a side of fruit for about 12 grams of protein. Add two tablespoons of peanut butter to your morning whole wheat toast (eight grams of protein), one cup of lentils as a protein source with dinner (17 grams of protein) and an 8 oz. cup of low fat yogurt for a snack (11 grams of protein) and a vegetarian—or carnivore—will have a great amount of protein for the day! 

Don’t take this to mean that I think you should have a high-protein, low-carbohydrate diet. Carbohydrates, fat and protein are all essential and important in a nutritious eating plan.

Beans are affordable, fiber-packed, low in fat and high in antioxidants. Talk about a power food :)

 (Image from Food Network)

Southwestern Bean Salad (from my marvelous aunt Joan!)

• 1 can kidney beans (15.5 oz.)
• 1 can black beans (15.5 oz.)
• 1 can garbanzo beans AKA chickpeas (15.5 oz.)
• 2 celery ribs, diced
• 1 medium red tomato, diced (optional*)
• 3/4 cup thick and chunky salsa
• 1/4 cup lime juice
• 1 medium red onion, diced
• 1 cup frozen corn, thawed
• 1 1/2 tsp. chili powder
• 1/2 tsp. cumin

Rinse and drain all the varieties of beans in a colander. Mix these cleaned beans with the celery, onion, tomato and corn. Then combine the salsa, lime juice, chili powder and cumin in a separate bowl. Pour the salsa mixture over the bean mix and toss to coat. Cover and chill for two hours or so.

*The tomato is optional. Use all salsa if you plan to store the recipe in the refrigerator, as the tomato’s texture quickly deteriorates. But if you and a group plan to consume this all at once, feel free to use a fresh tomato.

What are your favorite protein sources? Do you find it difficult to get enough protein in your diet?