The new Food Guide recommends choosing
protein-rich foods everyday, and encourages plenty of plant-based proteins (more on this below). Protein
foods include meat, eggs, fish, poultry, tofu, nuts, seeds, beans, and lentils.
protein-rich foods everyday, and encourages plenty of plant-based proteins (more on this below). Protein
foods include meat, eggs, fish, poultry, tofu, nuts, seeds, beans, and lentils.
Protein is essential to
keep our bodies functioning. It is needed to build and repair muscle,
tissue, skin, nails and hair, and to build hormones and enzymes. Protein
foods also help fill us up and keep us satisfied between meals, so it’s important to have a source of protein at every meal.
Why Increase Plant-Based Protein?
In North America, on average, we get more than enough protein in our diets, with the majority of that protein coming from meat and dairy foods. Yes, meat and dairy are still part of a healthy diet, but there is no doubt benefit to subbing in more plant foods in their place. Why? Swapping out some animal products for plant ones means you’ll
be getting more fibre and less saturated fat, both of which are important for
heart health. Plus, plant-based proteins tend to be a little kinder to the
environment and your wallet.
be getting more fibre and less saturated fat, both of which are important for
heart health. Plus, plant-based proteins tend to be a little kinder to the
environment and your wallet.
Here are some easy ways to eat
more protein foods that come from plants:
- Make one vegetarian meal per week- or if you already do this, add
another! - Add veggies or beans to ground meat (such as taco filling or spaghetti
sauce) to help stretch the meat further. My favourites are finely diced mushrooms,
zucchini, shredded carrot and lentils. - Add beans or lentils to your homemade soup. I love making a batch of
soup to have for lunches through the week, or to freeze and pull out for dinner
when you need a quick meal. -
Make your own trail mix by combining your
favourite whole grain cereal with a handful of nuts and seeds. -
Skip the lunch meat and go vegetarian at
lunch- try a vegetarian chili, a salad with chickpeas, or spread hummus on
the inside of a whole grain pita and fill with vegetables such as romaine
lettuce and shredded carrots.
Below are some
of our top protein-rich recipes from the blog, with a special focus on plant
proteins:
Favourite Protein-Rich
Recipes
Recipes
Have questions about protein or the new Canada’s Food Guide? We’d love to hear from you!
Natalee, RD