Protein: Get the Power!

Scientists are increasingly interested in the role of protein in health beyond the basics of growth and repair. Check out these promising possibilities:

Healthy Weights
Studies show that our bodies naturally burn a few more calories when we eat protein-rich meals. Eating plenty of protein-rich foods may also help to reduce fat around the middle during weight loss and help you maintain a healthy weight.

For more about protein and weight loss, download How Protein Helps Curb Hunger.

Layman DK et al. J Nutr 2004; 134(4):S968-73.
Due A et al. Int J Obes Relat Metab Disord, 2004; 28(10):1283-90.
Westerterp-Plantenga, MS et al. Int J Obes, 2004; 28(1): 57-64

Manage the Munchies
Eating protein-rich foods, like lean Canadian beef, at meals and snacks can help you feel full and satisfied–that helps you manage the munchies and eat less. And when you eat less, you usually lose more weight.

For more about protein and weight loss, download How Protein Helps Curb Hunger.

Weigle DS et al. Am J Clin Nutr, 2005;82(1); 41-8.
Marmonier C et al. Appetite, 2000; 34(2):161-8.
Leidy HJ et al. Obesity 2007; 15(2):421-29.
Lejeune MP et al. Br J Nutr, 2005; 93(3):281-9.

Heart Health
Researchers have found that higher protein intakes may help lower risk of heart disease. Higher protein intakes may also reduce high blood pressure.

Wolfe BM et al. Metabolism, 1992; 40:338-43.
Wolfe BM et al. Clin Invest Med, 199;22(4)140-8.
HU FB. Am J Clin Nutr 2005; 82(suppl):S242-7.

Diabetes
Studies show that weight loss diets that are rich in lean protein can help improve blood glucose (sugar) levels. That’s good news if you want to lower your risk for diabetes.

Layman DK et al. J Nutr, 2003; 133(2):405-10.
Farnsworth et al. Am J Clin Nutr 2003; 78(1):31-9.

How Much Protein?

Adults can safely consume 10 to 35% of daily calories from protein. That works out to be about 50 to 175 grams of protein for an adult who eats 2,000 calories per day.

Most Canadian adults intakes are around 17%. That means that most of us can enjoy more protein-rich foods, which might just boost our health!

Foods such as red meat, poultry, fish, eggs and milk products provide high quality “complete” protein. These foods are found in the Meat and Alternatives and Milk and Alternatives food groups.

Eating Well with Canada’s Food Guide recommends adults enjoy each day:

• 2-3 servings of Milk and Alternatives
• 2-3 servings of Meat and Alternatives

Put Lean Protein on Your Plate

Pump up the protein in your meals with these simple, tasty ideas.

Breakfast
Add lower fat cheese and lean meat to an omelet.
Top your cereal with a small handful of nuts and seeds.
Spread some nut butter (almond, peanut) on an oat bran bagel.
Make a yogurt smoothie with frozen bananas and berries.

Lunch
Top a salad with strips of steak, tuna, chickpeas, or hardboiled eggs.
Enjoy an open-face sandwich with roast beef or turkey, tomato and a slice of lower fat cheese.
Go for some sushi. Enjoy miso soup as a starter.

Dinner
Add some shrimp or tofu and a handful of sesame seeds to a stir fry.
Stuff whole grain tortilla wraps with cooked lean ground beef, shredded cheese, salsa, lettuce, avocado and a spoonful of plain yogurt.
Enjoy a glass of milk with your meal.

Good To Know Some popular diets recommend extreme shifts in protein, carbohydrate and fat intakes. Many health experts caution about he potential negative effects of extreme diets. A healthy balance of foods from each of the four food groups is best.

A registered dietitian can help you build a healthy protein-rich diet plan.