Eating healthy is all about balance. If you need a piece of chocolate, have it, but not after every meal, not every day and not an entire candy bar. A balanced meal contains protein that your body needs to function at its highest level. So if your 2018 goal is to flatten your belly, you also need protein to help build muscle. Here’s a roundup of nutritious proteins you should be eating.
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Seafood
Sustainable, organic seafood should already be part of your healthy diet. There’s a fish out there for everyone, even people who believe they don’t like seafood. The best kinds of seafood are fatty fish that combat internal inflammation due to their high amounts of omega-3 fatty acids. “The omega-3 content is beneficial especially to offset the negative effects of the highly-refined, standard American diet,” says Rachel Swanson, a RDN at Lifespan Medicine. She suggests salmon, sardines, tuna and mackerel.
Steel-Cut Oatmeal
Oatmeal has protein and fiber. In ¼-cup of oats there’s 5 grams of fiber and 7 grams of protein. This duo is powerful when it comes to weight loss. Fiber aids in keeping insulin levels low which in turn may help shrink fat cells. It’s also chewy and takes longer to eat. That means you eat it slowly enough to notice when your body feels full. The result: no mindless overeating. The fiber absorbs moisture, which can help you feel full longer because it occupies more room in your stomach and takes longer to digest. You def want steel-cut oats: They’re not pre-cooked and are processed in a manner that helps them maintain more fiber and protein than instant varieties.
Eggs
Eggs should be the centerpieces of your breakfast, says Stacy Goldberg, a nutritionist at savorfull. We love them any time of day. She suggests 2 omega-3 enriched cage free eggs cooked in 1 teaspoon of olive oil. “And yes, you should eat the yolks!” says Goldberg. That’s the part that keeps you feeling full and satisfied – plus it has much needed vitamin D and biotin. The extra omega-3 adds to the anti-inflammatory benefits of eggs, as does the olive oil.
Nuts & Seeds
Almonds, walnuts, pecans, cashews and sunflower seeds, are packed with protein (about 4 to 7 grams per ounce), fiber and heart-healthy fats. “Nuts and seeds are calorie-dense so it’s important to pay attention to portion size,” Julie Andrews, The Gourmet RD.” If you’re not a “pick up a handful of nuts and seeds for a snack” kind of lady, she has some ideas. “All nuts and seeds are great for making pesto and sauces, for blending into smoothies, adding to salads and layering on to yogurt and oatmeal.”
Pulses
They sound odd but you’ll get over the name when you realize the positive health effects of pulses. “They’re plant-based proteins that fill you up, help keep you regular and even help reduce cholesterol thanks to soluble fiber,” says Swanson. Pulses include dried beans, dried peas, lentils and chickpeas. Research has reported that people who eat pulses can experience significant weight loss even if they don’t stick to a diet of restricted calories.
Chicken
Stop whining that chicken is boring - just get creative in preparation. Have you ever tried lemon and dill roasted cutlets? “Lean meats are a great way to get protein without excessive fat and carbohydrates,” says Alix Turoff, a New York City nutritionist and trainer. Her top pick is chicken. “It can be cooked in a multitude of ways, is more affordable than other meat sources and is available at almost every restaurant,” she says.
Greek Yogurt
If you tolerate dairy, there’s a lot of Greek yogurt in your future. It’s a super breakfast or snack with a lot of protein - one cup gives you 20 grams. Always choose plain and low- or no-fat varieties and never anything with added flavors and sugars. Cottage cheese comes in a close second with 24 grams of protein in a cup. The issue is sodium and those curds have lots so always read labels.
Ground Beef
You don’t need to eat a lot of ground beef to get healthy protein. In less than a 4-ounce serving there’s about 22 grams of protein and lots of vitamins and minerals. But you must make sure the meat is lean, 90% lean (or lower) or the high fat content will not help your belly goals. Use ground beef almost like a filler. Bulk it up with beans, veggies, quinoa and a small handful of low-fat cheddar cheese to make tacos or salad. Or make your own meatballs and add ground flaxseed for an omega-3 fatty acid boost.
