2012 Resolution - #10 Include protein in your healthy diet

 2012 RESOLUTION

#10 Include protein in your healthy diet

 PROTEIN

• gives us the energy to get up and go and keep going
• is broken down into the 20 amino acids that are the body`s basic building blocks for growth and energy, and essential for maintaining cells, tissuees, and organs
• lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, weaken the heart and respiratory system
• is particularly important for children, whose bodies are growing and changing daily

How to include protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans: Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Focus on:

• equal servings of protein, whole grains, and vegetables
• quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

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