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USDA Education Article

USDA Education Article | November 2022

Vary your protein routine

UMD Dining Nutrition Team
Vary Your Protein Routine Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what protein foods to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips: Include protein in your snack Try peanut or nut butter as a dip for apple or celery slices, or as a spread on whole-grain crackers. A hard-cooked (hard-boiled) egg with a dash of pepper also makes a good protein snack Keep seafood on hand Canned seafood, such as salmon, tuna, or crab, is quick to prepare and enjoy. Canned items also store well. Add protein to your salad Grilled chicken or shrimp adds tasty protein to a salad of mixed greens. Chickpeas or black beans are delicious, budget-friendly options, too Take protein on the go Pack a mixture of unsalted nuts and sunflower seeds for a crunchy snack. Add some dried fruit like raisins, cranberries, or chopped dates for a touch of sweetness Get creative with beans, peas, and lentils Make chili or stews with kidney or pinto beans, have a bowl of split pea soup for lunch or dinner, or enjoy lentils as a side dish. Check online for recipe ideas. Serve up lean beef Broil lean beef cuts like sirloin, top round, or flank steak, Sliced into strips, they're great over greens, in a sandwich, or as is.
Vary your protein routine
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