Sponsored: What are good sources of protein besides meat?

Ask Leah! The Ingles Dietitian

Sponsored: What are good sources of protein besides meat?

QUESTION: I don’t like to eat red meat … How much protein should I be getting each day and what are some sources besides red meat?

ANSWER: The amount of protein you need each day depends on your age, activity level and also any medical conditions you have. Generally a sedentary male should be consuming about 56 grams of protein per day and a sedentary woman about 46 grams each day.

source: www.cdc.gov/nutrition/everyone/basics/protein.html

If you are more active you may need more protein throughout the day. Most Americans get enough protein each day but often the problem may be that most of their protein is consumed later in the day during their lunch or dinner meal. Protein helps with satiety (a feeling of fullness) so breaking up that protein amount and spreading it over meals and snacks may help with your weight as well.

Besides red meat you can find protein in fish, chicken, pork, eggs, nuts and nut butter, beans, seeds, legumes, tofu, and dairy products like Greek yogurt, milk, cottage and ricotta cheese. Increasingly more food items like cereal, bread and meal replacement bars are being fortified with protein.

• ½ cup tofu – 20 grams protein

Related Items

• 2 TBSP peanut butter = 8 grams protein

• ½ cup cottage cheese =15 grams protein

• 1 cup edamame (soy beans) = 8 grams protein

• 1 egg = 6 grams protein

• 6 oz of Greek yogurt = 12+ grams protein (depending on brand)

• ¼ cup pumpkin seeds = 8 grams protein

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian

twitter.com/InglesDietitian

facebook.com/LeahMcgrathDietitian

800-334-4936

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