Small Changes For Health

Protein is an essential nutrient needed to build muscle and even more importantly to make thousands of enzymes used in virtually every body function.  In the American diet, the traditional source of protein comes in the form of meat (beef, pork or chicken).  Meat is a great source of protein and other important nutrients like Zinc, Iron and Vitamin B12, but it is also good source of some not so great for you nutrients like saturated fat.  Research suggests that people whose diets contain a large amount of meat are at increased risk for high cholesterol, heart disease and cancer.  There are several other sources of good quality protein besides meat, such as fish, beans, nuts, nut butters, and even whole grains, like quinoa.  Fish and the other plant-based sources of protein have several advantages over meat.  Fish for instance is lower in fat and calories than meat (unless it is fried of course), and certain fish like salmon, anchovies, or sardines can provide a great source of heart healthy omega-3 fatty acids. Plant-based sources of protein, like beans, nuts, and whole grains, provide fiber and antioxidants, and nuts also provide heart healthy fats.  With all these health benefits in mind, this week’s change focuses on consuming more meatless meals. Read the rest of this entry »