Proteins: Why do you need them?
Proteins consist of amino acids and are considered to be the ‘building blocks’ for the important cellular functions of your body. There are 22 amino acids necessary for by your body to retain good health; 60% of these are made by your body (these are classified as non-essential). The other 40% are required to be eaten through the foods you eat (these are classified as essential).
All protein sources orginated from animal sources (e.g. meat, fish, poultry, eggs and dairy) are important protein sources because they hold all the essential amino acids required by the body. While some plant-based foods also have protein (e.g. soy products, nuts, seeds, grains, lentils, legumes), they are normally lower in their protein content and are missing at least one of the essential amino acids. If you are a vegetarian, you need to ensure that you eat a high quality range of plant-based foods to make sure you are getting all of your essential amino acids.
It is critical to eat ample protein as it is used by the body for:
growth and is specially important for children, teens and pregnant women
building and repairing tissue, including lean muscle tissue
immune function
making essential hormones and enzymes
energy – if there are insufficient carbohydrates available in the body, it will use proteins
preserving lean muscle mass.
How much protein do you need?
Your protein requirements, as well as your overall calories, are dependent on a number of factors including:
how active you are
your stress levels
your general physical condition – including if you are pregnant or recovering from an illness.
Your everyday requirements can be calculated in the following ways:
Method 1 – calculate your daily calorie requirement and then simply consume 30-40% of this from protein sources.
Method 2 – use the palm of hand as your measurement guide. For each of your six meals through the day, you should eat one serving of protein which is equal to the size and thickness of the palm of your hand (not including your fingers). Using this method is a simple and easy way of measuring and will still provide you with between 30-40% of your daily calories in protein.
How to get your kids to eat their greens
There seems to be a love-hate relationship between kids and any kind of healthy vegetable. Why is that? Whatever the reason, they do need the nutrients locked inside. So, how can you get your kids to eat their green vegetables?
The apple doesn’t fall far from the tree. It’s true. Whatever we do not like or won’t eat, we are not likely to introduce to our kids. It is an unconscious process that we, as parents, go through. When you shop, if you don’t like peas, you won’t pick them up.
So, in reality, getting your kids to eat their greens is also an experiment for you as well. Through them, you can learn to appreciate vegetables that you may have shied away from as a child and again as an adult.
With that said, introducing new foods to kids when they are young is one way to get them to eat their green veggies. Their palate is clean and ready to accept new foods. They will learn how vegetables are supposed to taste and choose the ones they like. Resist the urge to smother them with butter or salt. Let the natural flavor come through.
If your children are older and haven’t developed a love for veggies, you may have to be a little covert with your veggie operation. The first thing to do is double the vegetables in foods they normally eat.
Let’s take a hamburger for instance. Homemade burgers are the best. Kids who don’t eat a lot of veggies will put them on their burger. This is your opportunity to smuggle a few more greens in. if they usually take one piece of lettuce, put two. Vary your types of lettuce so they get a variety of tastes: romaine, Bibb, iceberg and even mixed greens.
Add a salad to your meals. Serve the salad while the kids are waiting for the main course. When they are truly hungry they will dive right in. it also gives them a chance to create a salad they will like. Offer a smorgasbord of add-ins including green things like cucumber, lettuces, beans (edamame, peas) and green peppers. Make your own dressing so you know its low-fat.
Offer veggies and dip for snacks. Instead of serving popcorn with your favorite movie, try a platter of veggies and great-tasting dip. Kids love to dip things so give them each a small bowl of their favorite dip.
One more suggestion is diced veggies. Add them to soups, stews and even spaghetti sauce. You can hide a bevy of good things in these places.
Are your kids averse to eating green things? Help them by using every opportunity to get introduce them to their palate.
