Healthy Lifestyle–How To Get More Protein In Your Diet

We all know that your body needs protein. Every time you work out, you break down your muscles a little bit, and you gain muscle as your body rebuilds itself – and compensates for your newly increased activity level. Not to mention that your body also needs protein to maintain bone mass and your immune system. And, the main building block for all of this - is protein!

Yet, at the same time, the protein that you may be getting in your diet up until now, may not be enough to fuel the “rebuilding”. How, then, can you increase the amount of protein in your diet – in a healthy way?

Well, one way of increasing your diet’s protein is to look at how some vegetarians have done it! And, if you are a vegetarian, the following ideas are of even greater importance.

Eggs – That’s right – add an extra egg to your breakfast! And, if you’re worried about how healthy that might be, don’t. A quick and easy solution is to buy Egg Beaters (or their equivalent). These aren’t egg substitutes – they are 100% real eggs. Yet, they are low in cholesterol, easy to store & use, and allow you to truly measure the protein you’re adding to your diet. And, they don’t cost that much more – check Trader Joes or Costco for great deals on eggs!

Cottage Cheese – It seems that every time we try to improve our diets, one of the first things that gets cut out is cheese, due to the fat content. But, that doesn’t mean you shouldn’t pick up some non-fat cottage cheese! Cottage cheese actually has a full complement of amino acids – and is a great source of protein.

Legumes – This includes beans, peas, and lentils. These not only provide a good secondary source of protein, but also are a good source of fiber for your diet as well. And, they are nutrient-dense, which means you get a good source of nutrients without having to over-eat! For example, 1 cup of black beans gives you 15gm of protein, and if you really want to go high on the protein scale – try cooking up some soybeans! (Think edaname – simple, healthy, and tasty!) 1 cup of cooked soybeans can give you up to 31gm of protein – similar to what you would get from a small chicken breast – and they make for a great snack between meals!

Keep in mind that if you are a vegetarian, you can risk deficiencies in certain dietary minerals and vitamins, such as iron, calcium, vitamin D and vitamin B12, which is found only in animal products. Vitamin B, including B12 and folate, is found in green leafy vegetables, fortified cereals, grains and soy milk. Some experts recommend that vegetarians take a multivitamin to get enough B vitamins. Calcium can come through green leafy vegetables, including mustard and collard greens and broccoli. It's also found in soy milk and soy products. Iron-rich foods include dark green vegetables, dried fruits, nuts, seeds, whole grain and fortified breads, and cereals.

Diet – Spice Up Your Diet With Exotic Fruit!

Want to add some variety to your diet, while also making sure that you’re eating what ‘s best for your body? Try adding some more exotic fruit choices to your diet! You may have run into some of these fruits in the produce isle of your nearby grocery store – give them a try, and enjoy some new flavors while also improving your health!

Papaya – Native to Central and South America, papaya is the best known source of papain – an enzyme that is very efficient at breaking down protein (it’s so good that it’s used in meat tenderizers!) – and…well, it’s also a great natural way to stay “regular”. Loaded with potassium, folate, and vitamin C. Just cut them in half, scoop out the seeds – and enjoy! (Plus, the seeds – grind them up and use them as a substitute for black pepper!). And, half a papaya has only 59 calories! In season year round.

Star Fruit – Native to Asia, this fruit is low in calories. Plus, it packs a punch that is great for your heart! It’s high in vitamin A, fiber and potassium, plus it’s a great source of polypheonols – antioxidants that fight cardiovascular inflammation. With a taste similar to a ultra-sweet plum, it’s quite tasty as well! In season July through September. Cut it into little stars (you’re kids will love it!) – and enjoy only 28 calories per serving!

Uniq Fruit – Native to Jamaica, this fruit is loaded with vitamin C and carotenoids. Flavor wise – it’s thought to be a cross between a grapefruit and tangerine. With a sharp, tart, citrusy flavor, this fruit is a great way to fight off colds. Eat it like you would a grapefruit or tangerine, but it’s very messy – so have napkins handy! 45 calories per fruit, and you can find it under its trade name – Ugli Fruit.

Passion Fruit – Native to South America, Passion Fruit is loaded with vitamin A and copious amounts of fiber (15 grams of fiber – half of what you should have daily)– add this fruit to your diet to help you keep control of your cholesterol! And, it also has more potassium than a banana. Available year round – if you eat 8 of these little guys, this serving size has 140 calories – and make sure you eat the seeds – that’s where you get the fiber!

Guava – Native to South America, Guava helps boost your immune system with 70 percent of the vitamin C you need daily – a total of 128mg! Plus, it’s loaded with carotenoids – which help boost your immune system as well. In season October through December, one Guava has about 37 calories. Spoon out the pulp like a grapefruit, or eat it like an orange!