How Protein Can Help You Resist Unhealthy Holiday Temptations
The
holidays are a time to be around friends, family, and of course, food.
But many of our holiday treats and dishes can often be high in calories but low
in the nutrients and vitamins our bodies need. One way to resist
unhealthy sweets and foods this season is to incorporate more protein into
every meal and cut back on carbs and fat—you’ll feel more full, so you’ll eat
less and cut down on snacking. Protein is
important because it helps you build
and maintain lean muscle mass; it’s the foundation for bones,
muscles, skin, blood and connective tissue. The USDA recommends adults eat 5.5
to 6 ounces per day. (This varies, however, depending on age and activity
level.)
Protein-rich
foods such as meat, poultry, eggs, legumes and seeds also supply B vitamins,
vitamin E, iron, zinc, and magnesium. So when you’re adding protein and cutting
back on empty calories, you’re getting the benefit of extra
nutrients your body needs.
Here
are some ways to swap in protein as you navigate all the holiday temptations:
- Start
the day with a high-protein
breakfast—about 25 grams should do it. Instead of
cereal, try a protein shake or oatmeal with protein powder blended in.
Studies suggest this not only helps keep you full until lunch, but may
even help curb your intake over the course of the day.
- Try
not to head to a holiday event with an empty stomach. Have a substantial
snack prior such as plain Greek yogurt or nonfat cottage cheese with
fruit, or a protein shake before you leave. You can also bring some
portable high-protein foods with you, such as a handful of unsalted
almonds, a protein bar or a piece of low-fat string cheese, just in case.
- For
sides, cut out the starchy sides such as white rice, bread, mashed
potatoes, and white-flour pasta and double up on legumes, quinoa, lean
meats, black bean pasta and soy alternatives to meat.
- As
a main course, try a holiday salad with a protein boost from lean chicken
or seafood with edamame, tofu or beans as a topper.
You
don’t have to completely avoid your favorite holiday foods. One trick is to
skip the foods you can eat year-round like chocolate chip cookies and taste the
special treats you can only get this time of year like gingerbread. And
don’t forget to keep up (or begin!) your exercise routine – you’ll not only
feel better, but you’ll look great in your holiday best.
Written
by: Susan Bowerman, M.S.,
R.D., C.S.S.D., F.A.N.D., senior director, Worldwide Nutrition Education and
Training
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