Lean Protein 101: Why We Need It and the 11 Best Sources for It

Along with carbohydrates and fat, protein completes the trifecta of macronutrients we rely upon—the calorie-providing nutrients our bodies need in large quantities. When you think protein, think building. You need it to build muscles, skin and hair; to build hormones and enzymes; even to build antibodies for a healthy immune system. Your body also uses protein for cell maintenance and repair and blood clotting. Can Lean Protein Help You Lose Weight? In the world of weight loss, protein provides satiety; It makes you feel satisfied for the longest period of time, longer than both carbs and fat. Ever wonder why your belly rages in hunger shortly after that morning muffin but stays calm and quiet after a hearty omelet? You guessed it: protein. Protein aids in satiety by affecting the hormones that control hunger. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, compared to carbohydrates and fats. And we all know that protein helps build muscle, and muscle burns more calories (yes, even while you sleep) than fat. What is Considered ‘Lean’? The U.S. Department of Agriculture (USDA) defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. For a 1-ounce serving, lean meat should contain 2 to 3 grams of fat. Lean meat provides fewer calories for equal amounts of protein than higher-fat meat. For example, consider different cuts of beef. One ounce of a lower-fat cut, such as a top round, offers 52 calories with only 2 grams of fat (0.75 grams saturated) and 8 grams of protein. That same single ounce of a higher-fat cut—say, ribeye steak—contains 83 calories, a whopping 6 grams of fat (3 grams saturated), and a comparable 7 grams of protein. Some kinds of fish and certain plant proteins (like salmon and nut butters) have more fat. Still, it’s important to remember that these are heart-healthy fats in good sources of protein. I always recommend including them in your diet. So, what exactly do I want you to put on your plate to meet those protein needs to help you lose weight and build your biceps? How Much Protein Do We Actually Need? How much protein you’re eating is probably not as important as the kind of protein you’re eating. Approximately 50 grams, or about 15% of your calories, is enough for the average adult to meet their basic daily needs. But I say: Consuming as much as a third of your daily calories from protein (about 112 grams) is both safe and beneficial.   Listen here for a recent Living a Nutritious Life podcast with Dr. Rachele Pojednic on this very topic. Here are some of the very best sources of lean protein. Best Sources of Lean Protein Almonds Per 1-ounce serving: 6 grams protein, 2.5 grams carbs, 14 grams fat. This high-protein nut provides a perfect balance of protein, carbs and healthy fats. Plus, you’ll also get a healthy dose of skin-protecting vitamin E in every satisfying bite. Enjoy them on their own, or use them in recipes like this Baked Cod with Almonds and Herbs or this Quinoa Granola. Chicken (white meat, skinless)   Per 4-ounce serving: 30 grams protein, zero carbs, 4 grams fat. Topped onto salads, layered in sandwiches, mixed into soups, formed into burgers, or enjoyed on its own—this versatile lean protein is a carb-free classic for a reason. For the leanest cuts, skip the dark meat and make sure to remove the skin. Eggs Per egg: 7 grams protein, >1 gram carbs, 5 grams fat. Whether you like them scrambled, boiled, fried or baked, eggs are an affordable, quality protein. Ideal for vegetarians, they also provide hard-to-find vitamin D and the eye-protecting antioxidants lutein and zeaxanthin. RELATED: Easy Egg Muffins Grass-Fed Beef Per  3-ounce serving: 20 grams protein, 0 grams carbs, 10 grams fat. For some people, there is nothing like a burger to satisfy hunger. High-quality beef, like grass-fed options, is packed with bioavailable protein, iron, and zinc to support muscle growth, energy, and immunity. It’s also rich in B vitamins and healthy fats like omega-3s, promoting brain and heart health. RELATED: Grass-Fed Beef vs. Organic Beef: Which is Healthier? Hemp Seed Per 1.5-ounce serving (3 tablespoons): 10 grams protein, 2 grams carbs, 14 grams fat. Small but mighty, hemp seeds are a powerful plant-based protein loaded with nutrients like anti-inflammatory omega-3 fatty acids and minerals like magnesium, phosphorus and potassium. Enjoy their mild, nutty flavor blended into smoothies, sprinkled onto salads or mixed into granola. Nutritional Yeast   Per 1-tablespoon serving: 4 grams protein, 2 grams carbs, zero fat. Containing all nine essential amino acids, nutritional yeast is a complete protein source. If you choose the fortified variety, you’ll also get plenty of thiamin, niacin, riboflavin, B6 and B12. Sprinkle this savory delight—its flavor ranges between nutty and cheesy—on salads or stir into dressings, soups and sauces. Peanut Butter Per quarter-cup serving: 9 grams protein, 6 grams carbs, 18 grams fat. This household staple is far more than simply a key ingredient in your favorite childhood sandwich. Not only is the peanut (technically a legume) packed with protein, it also contains a host of other nutrients, including satisfying healthy fats, immune-boosting zinc and antioxidants. Just be sure to purchase a less-processed variety: All your PB really needs is peanuts, although salt is a common additive. Once you find a brand without added sugar and partially hydrogenated vegetable oils, get creative: Add it to oatmeal, yogurt, smoothies, baked goods, toast or fruit. Sardines Per 4-ounce serving: 25 grams protein, zero carbs, 11 grams fat. Don’t be too quick to judge sardines. Part of the herring family, these tasty fish are as underrated as they are tiny. An inexpensive and rich source of protein, sardines are also loaded with other important nutrients like omega-3 essential fatty acids and calcium, phosphorus and vitamins B12 and D. Toss

3 Quick and Healthy Lunch Box Ideas

Some days, it can be hard enough to figure out what you want for lunch, never mind your kids. And, let’s face it, sometimes healthy and exciting lunch box ideas can be hard to come by. You know you need to pack a nutritious lunch for your kids in order to keep them sharp and help them power through their day. But whatever you put into their lunch box better also be tasty, or they won’t give it a second look and will gladly munch on their friends’ extra cookies and crackers instead. So, what’s a time-pinched, busy mom with school-aged kids who need to eat healthy, delicious meals to do? Check out our three simple lunch box ideas, of course! 3 Quick and Healthy Lunch Box Ideas for Kids Peanut Butter & Jelly Old school processed peanut butter and sugary jelly squished between white bread is a nutrition nightmare. However, this lunchtime staple can be transformed into a nutrition powerhouse before you can say YUM! Here’s how to make over this old standby:  Upgrade the sugar-heavy processed peanut butter with a natural peanut butter or other nut or seed butter (think almond butter, cashew butter, or even sunflower seed butter).  Swap ultra-processed white bread for whole grain bread, Ezekial bread, or high-fiber crackers.  While you’re swapping, why not switch out a store-bought, sugar-filled jelly with freshly sliced strawberries, an all-fruit spread, or even dehydrated fruit for a little crunch? Dehydrated fruit pulls out a bunch of the sugar and takes nutrition up a notch with vitamin C and fiber. Just be sure to watch for added sugars in store-bought varieties—if you can dehydrate the fruit at home, that’s even better. Rice & Beans It’s challenging to improve on rice and beans, but even the most devoted legume and whole grain lover has to admit that cooking time is a factor in making this perfect pair. Not only that, but white rice and your same ole beans deserve to be leveled up a notch.  If your modern self doesn’t have hours to labor over those beans, whip up some quinoa in the 20 minutes it takes to help your daughter decide on her outfit du jour and pair it with faster-cooking legumes, like lentils or peas, for a delicious balance of fiber-rich, nutrient-dense flavor. In a real time crunch? Lean on BPA-free canned lentils. They’re just as delish, and it doesn’t get much faster than opening up a can. Top your concoction with avocado, salsa, sriracha (if you have a daring kid!) or sour cream to turn it into a meal. While this speedy-prep option is a time saver, it also offers all the fiber, B vitamins, and nutritional benefits of the classic version, so you’re not losing a thing by taking a shortcut.  RELATED: Try These 5 Healthy Snack Ideas that Require NO Skills Milk & Cookies While nothing could possibly replace the taste and comfort of this yummy duo, nutritional improvements are easy to sneak in with no loss of flavor. Small swaps and substitutions go a long way, and your kiddos will never notice the difference. At the very least, make your cookies at home versus leaning on store-bought varieties. This small trick alone is a major healthiness upgrade.  Halve the sugar in your cookie recipe. Spoon in some flax meal and replace all-purpose flour with almond flour.  Upgrade your milk by making it organic or switching to unsweetened almond milk.  Ready to take things a step further? See if you can get your kiddos on board with Three-Seed Energy Balls and a beautiful green Iced Almond Matcha Latte for a combo full of plant-based protein, fiber, antioxidants, and healthy omega-3 fatty acids. Sweet, satisfying, and healthy—sounds like a win to us!  If you’re looking for a smarter, faster swap for traditional packaged snacks, Sunnie Snacks is a game-changer. These on-the-go snack kits bring together real, wholesome ingredients with kid-approved flavors (think pizza dippers and hummus plates). They skip the refined sugar, seed oils, and mystery ingredients you don’t want in your child’s lunchbox while still delivering the convenience every parent needs.  While not every lunch box idea will be a home run, we bet these three options will end up on regular rotation. Here’s to happy, healthy kiddos… and happy, healthy mamas!

The Busy Parent’s Guide to Healthy Snacks

When the kids come home from school, more often than not, they’re hungry and scavenging the kitchen for a quick snack. What’s a busy mom (or dad) to do? You need easy, interesting, healthy, and fast go-to’s…like a guide to healthy snacks! When it comes to snack time, especially for kids who may eat small amounts at meals, snacks are an equally important place to squeeze in nutrients. Half a sandwich eaten at lunch? The second half combined with a ½ cup of fruit may just be the perfect snack. Snack time is also the perfect time to sneak in a serving of veggies, which don’t need to make an appearance only at dinner time. Veggies contain fiber and antioxidants while being low in calories, and after school snack time is a key time to make sure your kids are feeding their brains. Broccoli rabe is a great source of vitamin K, known for its help in boosting cognitive function and brainpower. It also has high levels of vitamin C, proven to protect against brain degeneration. Before the kids have time to grab a bag of chips or the candy you try your best to keep stowed away, check out this guide to healthy snacks that you and your kiddies will love to dip, crunch, and snack on. And they’re all are packed with nutrients and can be made in 5 steps or less!   The Busy Parent’s Guide to Healthy Snacks Broccoli Rabe Quesadilla Broccoli Rabe Toast Beet Dip with Crudites Chickpea, Broccoli Rabe, Cucumber Salad  

How to Handle Fussy Eaters

Fussy eaters tend to sound something like, “I’m not eating that!!” “Y-U-C-K!” Or, “I only want butter and pasta mom!” Kids and their food can be tricky to navigate. What to eat, when to eat, how much to eat, what’s acceptable junk, how much junk is too much, how few veggies are not life threatening… all these thoughts dominate many parents’ days as they try to feed their fussy eaters and navigate their likes and dislikes like a full time job. Whether you’re a parent or not, most likely you’ve seen or been exposed to the spectrum of issues that arise when it comes to kids and their food. Everything from overeating, to under-eating, to picky-eating, to straight up sugar fiends, to wondering what’s lurking in the store bought version of your homemade faves, it’s hard not to worry about whether your child is eating properly. I’ve had many clients come to me with issues involving their fussy eaters liking “nothing” and refusing to eat, only to come back to me 5 years down the line concerned that their child is overweight, or is a junk food junkie, or is sneaking food. So figuring out how to avoid this tug of war in the first place is key, and if you think you’ve lost the battle already I want to encourage you to keep at the good food fight. There’s a whole spectrum of concerns and solutions and by no means is there one easy answer but the 5 tips I talk about in the below video are what I’ve found to be most helpful in getting your kids to eat healthy and most importantly develop a healthy relationship with food. How to Handle Fussy Eaters

How to Turn Picky Eaters Into Healthy Eaters

Q: My kids are picky eaters. How can I get them to eat better? A: Picky eaters cause more stress in my clients than perhaps Halloween candy overload or four holiday parties in one day. One of the biggest frustrations I hear from parents is about slaving over healthy foods only to have their kiddos turn their nose at them. You added pureed carrots to the marinara and they spit it out. You switched to whole wheat pasta and they twirled it but didn’t bite. You arranged the veggies in a happy face on their plate and they moved them around into a frown. You’re really considering swapping your healthy diet efforts for the nearest fast food drive-through so they can “at least have fuel.”   We all want to teach our kids how to eat healthy. And, anything we can do to help that, come hell or high water, we’ll do. So, when they don’t adhere to our nutritious food efforts we sob in one way, shape or form. I can help. Turning Picky Eaters Into Healthy Eaters—the Golden Rule Monkey see, monkey do, mom and dad! You must set a good example. You’ve heard it once, you’ve heard it twice, I’m telling you again: Be a role model. Show, don’t tell. That is the Golden Rule of turning a picky eater into a healthy eater! Until your kids are teens, you are their role model (then you get to turn that honor over to Taylor Swift or, if you’re lucky, Amanda Gorman). Kids watch their parents and mimic their behaviors, so you need to show them: That you eat a healthy diet, that it’s normal to eat a variety of foods, and what it looks like to taste something you don’t care for. In short, show them with your actions how you would like them to behave and they will eventually follow your lead. Sometimes it’s helpful to think about food as analogous for life. We want our kids to be open-minded and non-judgmental. Make sure you are showing this attitude towards food like you to do to other important topics. A balanced diet and a balanced life go hand in hand. Watch My Advice For Picky Eaters That I Share on CBS This Morning Here are 5 Do’s and 5 Don’ts to turn picky eaters into healthy eaters: Do: Eat together. Aim for at least three meals together as a family per week. It doesn’t have to be dinner. Share a healthy breakfast (my favorite family meal!), brunch, lunch etc. This is your time to put role modeling into action. Shop together. Take your kids to the farmers market or grocery store and let them pick one new food to incorporate into a meal that week. Add to your food culture a day of the week when you try something you’ve never tried before. Just like you ask your daughter if she wants the blue shoes or the red ones, ask her if she’d like to try dragon fruit or kiwi. Giving a choice between two foods empowers your picky eaters in the decision-making and may help them like a new food more. Let your kids play with food. Children learn through play and this applies to food, as well. Kids moving their food around their plate helps them to learn about the food’s shapes, textures and smells and is the first step toward eating the food. “Waste” food. Kids need to have healthy food available so they can try healthy food, even if they don’t end up eating these foods until years later. Put out multiple veggies at dinner and crudites at snack time, over and over and over again. And, you really don’t have to waste leftovers. Re-use those same foods in your meals if the kids don’t eat them. Kids need to see these foods to eventually eat them. On this note, be patient before you call your child ‘picky’ or get frustrated with them for seeming challenging. Children may need to try a food 10-15 times before they begin to like it; this is biologically driven. So patience and a positive attitude are both important. Stop talking, just eat. Stop telling your kids what to eat. Just make healthy foods available and part of the norm for your kids. We don’t talk about brushing our teeth and how it is so healthy for us, we just do it and teach our kids to do it too. Have the same attitude towards broccoli. Don’t: Say “diet”. This is a sure way to send your child straight to therapy with a big whack to their confidence. Just don’t do it. No talk about “going on” or “being on” a diet. Reward with food. This is tough and I can’t say I’ve never done it. But do your best to reward in other ways. Control your kids’ hunger cues. Isn’t it hard enough to control our own hunger cues? Let your kids “listen” to their bodies. Once we encourage “cleaning the plate” we are one step away from using the “D” word! Isolate your picky or overweight child. The entire family needs to be on board for healthy eating. Your overweight child is not served broccoli while your lean child is given french fries. Deprive your child of cake. No matter how overweight or picky of an eater your child is, to deny a kid cake at a child’s birthday party is setting that child up for years of closet eating and emotional eating. It’s OK to not allow two pieces, but please, do not tell your kid they can’t eat a cupcake at a birthday party. Eating is strongly influenced by social relationships, culture and environment. It is perfectly normal for kids to go through food jags where they like certain foods and kick former faves to the curb. How you parent your kids as they form their eating relationships is uber important in turning out healthy eaters, instead of lifelong picky eaters. If  you still