Protein and Iron: Thinking about going meat-less?

Have had some questions on both Iron and Protein in our diets.  IF we are limiting or eliminating meat over any period of time, it is important to make sure we are balancing out both our Protein and our Iron needs.

(Now do remember.  I am Not prescribing, diagnosing or suggesting you do anything without first contacting your medical professional.  I am only sharing those things I have learned that have helped me.)

So here goes……… 

Great article on protein.

http://www.mnn.com/food/healthy-eating/questions/animal-or-vegetable-the-truth-about-protein

Other non meat sources of protein?

Quinoa:  Technically a Seed, contains a complete protein and is one of  only two sources of a complete protein that is non animal based. – Soybean is the other.

Black beans, lentils, chickpeas – Three of most nutritious legumes that have protein – however the proteins in these foods are incomplete amino acids so adding a variety of   other protein sources is advised

Eggs, the good ole chicken egg contains all of the essential amino acids required by the human body – Eggs also are a great source of Vit B12 which is only found in significant portions in animal based foods.

Good news…. there is no excuse for getting tired of eggs.  There are just too many possibilities for using eggs in your diet.

Now Iron:  Essential , vital part of hemoglobin in our blood.

Remember there is a BIG difference between consuming and absorbing an adequate amount of iron.  and Iron is one of those things that often need “enhancers” or other foods that help the absorption.

So iron foods?

Spinach, especially cooked,

Swiss Chard, turnip greens, bok choy, legumes such as Lentils, lima beans, kidney beans, black beans, chickpeas and soybeans,

Enhancers?

Fruits high in Vitamin C, Peppers,  Broccoli, tomatoes, potatoes, Brussels Sprouts AND  :)  White wine.

 Spinach and Soybean foods really do need the enhancers.

Remember!  Balance your diet!  Don’t get stuck eating the same ole, same ole! My research and the advice my doctor has given me is that:  “The more color there is on your plate, the more nutritional value you are giving yourself. “

Suggestions for Protein AND Iron?

Chickpea hummus,

 Black Bean Burritos ( the family may never know there is no meat in there )

Lentil Soup,

Lima bean stir fry

Quinoa in any Number of dishes

 This weekend, I will be working on a number of recipes for Quick, on-the-go, grab-me-quick lunches and snacks as well as Protein and Iron Rich Recipes.

 Hope to have them out to you by Sunday early afternoon, maybe even tonight!

 Have a great weekend!

Don’t be the person that, a year from now,  looks back and wishes they had started getting fit today.

Skinny Hugs,

Peggy Gray RMT

Nutritional Educator & Certified Weight Loss Coach

719-243-4586