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Health & Fitness

Maximize Your Energy by Enjoying Protein

The best way to keep your energy level stable is to eat a combination of high-quality carbohydrates with a lean protein source or heart healthy fat.  Below is a list of high-quality carbohydrates to help keep you energized:

·  Vegetables & fruits (fresh, frozen, unsweetened)

·  Beans, peas, lentils

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·  Brown and wild rice, barley, oatmeal, quinoa, amaranth, wheat berries, millet, kamut

·  Whole grain cereals, breads, crackers, pasta, couscous

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Protein is also beneficial for your energy level because it takes longer for your body to digest and use as energy, thus keeping you fuller longer.  Try having one serving (see below for serving information) of lean or heart-healthy protein at each meal.  Below is a list of excellent protein sources because they are high in protein but low in saturated fat and low to moderate in cholesterol, which is important for heart health. 

·  Turkey and chicken breast (without skin), seafood and fish, veal, pork, tenderloin, lean ham, lean beef, eggs.

·  Yogurt (fat-free or low-fat), milk (fat-free or low-fat), enriched/fortified soy milk, cheese (fat-free or reduced fat).

·  Beans, lentils, spilt peas, tofu, tempeh, soybeans, nuts, nut butters, or seeds.

·  One serving of lean protein =

o   animal protein or tofu: the size and thickness of a deck of playing cards;

o   beans, lentils, peas: ½ cup;

o   nuts and seeds: ¼ cup or 1 oz;

o   milk or yogurt: 1 cup; cheese 1 oz;

o   nut butters: 2 Tbsp.

 For additional information, visit http://www.active.com/active-family/articles/how-to-build-delicious-and-nutritious-kid-friendly-snacks.htm

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.






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