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Figuring out when and what to eat

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COVID has made all of us look closer at our food, could be because of boredom, first time we looked at WHAT is in this cupboard, financial challenges, cooking for family and sending it there way and all those cookbooks and cooking show

PROTEIN

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• Protein is an important part of a healthy diet.
• Proteins are made up of chemical 'building blocks' called amino acids.
• Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.

So, what is a serve? A standard serving size of ‘lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans’ is one of:

• 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90 to 100g raw)
• 80g cooked lean poultry such as chicken or turkey (100g raw)
• 100g cooked fish fillet (about 115g raw weight) or one small can of fish
• 2 large eggs
• 1 cup (150g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
• 170g tofu
• 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).

A serve of ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ could include:

• 250ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk
• 120ml (1/2 cup) evaporated milk
• 200g (3/4 cup or 1 small carton) yoghurt
• 40g (2 slices) hard cheese such as cheddar
• 120g (1/2 cup) ricotta cheese.

So, what is a serve? A standard serving size of ‘lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans’ is one of:

• 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90 to 100g raw)
• 80g cooked lean poultry such as chicken or turkey (100g raw)
• 100g cooked fish fillet (about 115g raw weight) or one small can of fish
• 2 large eggs
• 1 cup (150g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
• 170g tofu
• 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).

A serve of ‘milk, yoghurt, cheese and/or alternatives (mostly reduced fat)’ could include:

• 250ml (1 cup) fresh, UHT long life, reconstituted powdered milk or buttermilk
• 120ml (1/2 cup) evaporated milk
• 200g (3/4 cup or 1 small carton) yoghurt
• 40g (2 slices) hard cheese such as cheddar
• 120g (1/2 cup) ricotta cheese.

Getting too little protein (protein deficiency)

Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Canadians, it generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people, those challenged with dentures or teeth problems and people following strict diets.

Symptoms of protein deficiency include:

• wasting and shrinkage of muscle tissue
• oedema (build-up of fluids, particularly in the feet and ankles)
• anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
• slow growth (in children).

Protein – maintaining muscle mass as you age

From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.

Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls. 

To maintain muscle mass, it’s important for older people to eat protein ‘effectively’. This means consuming high-quality protein foods, such as lean meats.

Protein and exercise

Soon after exercising, it’s recommended that you have a serve of high-quality protein (glass of milk or tub of yogurt) with a carbohydrate meal to help maintain your body’s protein balance. Studies have shown this to be good for you, even after low to moderate aerobic exercise (such as walking), particularly for older adults.��People who exercise vigorously or are trying to put on muscle mass do not need to consume extra protein. High-protein diets do not lead to increased muscle mass. It’s the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth.��Did you know that studies show that weight-trainers who do not eat extra protein (either in food or protein powders) still gain muscle at the same rate as weight-trainers who supplement their diets with protein.

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Pasta with Lentil Marinara Sauce Makes 5 servings

1 pound pasta of choice

1 jar (26 ounces) fat-free, low-sodium, tomato-based pasta sauce

1 can (15 ounces) lentils rinsed and drained.

1/2 cup dry red wine (can be non-alcoholic) or low-sodium vegetarian broth.

Salt to taste

Freshly ground black pepper

 Cook the pasta according to package directions.

combine the pasta sauce, lentils, and wine or broth in a medium saucepan.

Heat gently and season with the salt and pepper.

Serve over the drained pasta.

Per serving: 470 calories, 19 g protein, 91 g carbohydrate, 9 g sugar, 2 g total fat, 3% calories from fat, 0 mg cholesterol, 8 g fiber, 173 mg sodium

Berry Mousse Makes 4 servings

1 package (12.3 ounces) reduced-fat, extra-firm silken tofu, crumbled

2 3/4 cups thawed frozen unsweetened berries of choice

3 tablespoons sugar or 2 tablespoons agave nectar

1 tablespoon berry liqueur (optional)

 Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.

Per serving: 123 calories, 7 g protein, 24 g carbohydrate, 17 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 3 g fiber, 89 mg sodium

 Recipes from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, MD. Recipes by Bryanna Clark Grogan.

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Oatmeal Muffins

Makes 16-24 muffins

Quaker Mix (large bag)

1 tub silken tofu 500g

1 cup of water (add ¼ c if you are using raisins)

Raisins or Chocolate chips

Cake Mix your choice

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10-12 oz of carbonated soda

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Mix and bake

Greens and Beans

1 bunch chopped rapini

1 bunch chopped kale

½ bunch collards (cut thin)

4 cloves garlics (smashed)

1 vegetable bouillon cube

2 C water

1 can black or red beans (drained and rinsed)�1 pkg Smoked Tofu (shredded)

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1. Put collard greens, rapini and kale in your 8-12 quart pot
2. Drop garlic and bouillon cube on top
3. Pour water over mixture
4. Lay beans on top
5. Bring to a boil and reduce to low and cook for 15 minutes

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Notes – kick it up a notch with a hot pepper when cooking or chili flakes at the table

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Corn Bread is a great way to make this a main course dinner

The bottom line

Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.

A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.

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