When I have vegetarians or vegans come see me, most are concerned that they might not be meeting their overall macro- and micronutrient needs not only for general health, but for athletic performance as well. When assessing their intake, one topic we often discuss is complete protein combinations at meals and snacks. But what are complete proteins and why does it matter?
What are complete protein combinations (the science)?
Protein is made up of amino acids (you probably learned that these are the "building blocks" of protein in high school). There are 9 essential amino acids. An amino acid is essential if the body does not make it on its own, meaning you must consume food that contains these 9 amino acids. Most animal proteins naturally contain all 9 essential amino acids in enough amounts that they can stand alone as good quality protein options for meals and snacks. However, many plant sources of protein have what is called a "limiting" amino acid, or an amino acid that is in a relatively low amount. The idea behind consuming complete protein combinations means combining foods that together provide an adequate amount of all 9 essential amino acids. So together they "complement" eachother's limiting amino acid, bringing the total between the two foods to an adequate amount for all 9 essential amino acids.
Showing posts with label complete protein. Show all posts
Showing posts with label complete protein. Show all posts
Wednesday, March 20, 2013
Wednesday, February 20, 2013
5 Foods to Always Have on Hand
As hard as we try, sometimes we just run out of time to meal plan. To make sure you can throw together something quick and healthy even when the pantry is bare, here are 5 shelf-stable foods to always have on hand. Buy them in bulk; stock up. With these, you'll be good to go regardless of what meal it is.
1. Quinoa
Besides being quick and easy to make, this grain doubles as a great protein source at 8 grams per cup (as much as 1 cup of milk). Toss in some dried fruit or cooked veggies with nuts and you have a nice meal for lunch or dinner.
2. Frozen veggies
While fresh veggies are great, the nutrient content isn't necessarily highest when compared to frozen or canned. Frozen veggies are frozen right after they are picked, sealing in the nutrients. Fresh veggies, on the other hand, may have been shipped across the country over a period of days, resulting in much of the nutrients being lost. Choose frozen veggies that are not in sauces and the darker the better. Try frozen spinach, carrots, peppers, or broccoli. Toss into pastas or...quinoa perhaps? And don't be fooled by the steam-in-a-bag kinds. Any frozen vegetable can be heated up in the microwave just as fast - though clearly in a bowl instead of the bag.
3. Canned or frozen fruit
Along the same lines as the veggies, frozen or canned fruit might actually be higher in nutrient content. The trick with canned fruit is to buy fruit in its own juice and drain the can before consuming. When you run out of fresh, frozen or canned is a nice emergency back-up that is still high in nutrients. One downside with canned fruits is less fiber, as most are peeled before they are canned. So, be sure to choose frozen or fresh some of the time.
4. Olive or canola oil
There is so much you can do with oils - in baking and cooking. They are a great source of energy when you don't have much on hand and help make the meal more satisfying. Making that quinoa and veggies I talked about? Toss with 1 Tbsp olive oil for a great flavor.
5. Nuts and nut butters
Well, I know technically this is two items, but I suppose I'll cheat on this one. Nuts and nut butters are a great, quick source of energy including protein and healthy fats. Buy nuts in bulk and store the extra in the freezer to lengthen the life of the nut. Look for nut butters whose ingredients are only the nut itself (no salt, sugar, preservatives, etc.) to get the best nutrition. When in a pinch, PBJs are still a great go-to and nuts can be combined with anything listed thus far for added crunch, flavor and satisfaction.
Be Extraordinary,
RDKate
1. Quinoa
Besides being quick and easy to make, this grain doubles as a great protein source at 8 grams per cup (as much as 1 cup of milk). Toss in some dried fruit or cooked veggies with nuts and you have a nice meal for lunch or dinner.
2. Frozen veggies
While fresh veggies are great, the nutrient content isn't necessarily highest when compared to frozen or canned. Frozen veggies are frozen right after they are picked, sealing in the nutrients. Fresh veggies, on the other hand, may have been shipped across the country over a period of days, resulting in much of the nutrients being lost. Choose frozen veggies that are not in sauces and the darker the better. Try frozen spinach, carrots, peppers, or broccoli. Toss into pastas or...quinoa perhaps? And don't be fooled by the steam-in-a-bag kinds. Any frozen vegetable can be heated up in the microwave just as fast - though clearly in a bowl instead of the bag.
3. Canned or frozen fruit
Along the same lines as the veggies, frozen or canned fruit might actually be higher in nutrient content. The trick with canned fruit is to buy fruit in its own juice and drain the can before consuming. When you run out of fresh, frozen or canned is a nice emergency back-up that is still high in nutrients. One downside with canned fruits is less fiber, as most are peeled before they are canned. So, be sure to choose frozen or fresh some of the time.
4. Olive or canola oil
There is so much you can do with oils - in baking and cooking. They are a great source of energy when you don't have much on hand and help make the meal more satisfying. Making that quinoa and veggies I talked about? Toss with 1 Tbsp olive oil for a great flavor.
5. Nuts and nut butters
Well, I know technically this is two items, but I suppose I'll cheat on this one. Nuts and nut butters are a great, quick source of energy including protein and healthy fats. Buy nuts in bulk and store the extra in the freezer to lengthen the life of the nut. Look for nut butters whose ingredients are only the nut itself (no salt, sugar, preservatives, etc.) to get the best nutrition. When in a pinch, PBJs are still a great go-to and nuts can be combined with anything listed thus far for added crunch, flavor and satisfaction.
Be Extraordinary,
RDKate
Thursday, January 3, 2013
5 Essential Foods for 2013
Looking to jump-start your New Year's Resolution to improve fitness or body composition? Here are 5 foods full of nutrients that will help you feel more energized, ward off illness and contribute to a successful weight change program.
1. Avocado
These little green gems are a great source of monounsaturated fat, which can help lower cholesterol when eaten in place of saturated fat. Fat also helps you feel more satisfied after a meal or snack, leading to better choices the next time you eat. And did you know that the more you work out, the more fat you need in your diet? It is essential to help you replace the energy you burn as well as assist with recovery.
2. Tofu
Tofu is a great source of protein and iron and comes in a variety of types for use in different recipes: silken, soft and firm. Great for vegetarians, tofu is one of the only plant-based foods that can stand alone as a complete protein, meaning it provides all of the essential amino acids that your body doesn't make in one tofu-rrific package. Amino acids are critical for muscle building and repair. Try each variety of tofu to discover your favorite: silken in smoothies, soft in soups, and firm in stir-frys.
3. Quinoa
Though actually a seed, quinoa is prepared like a whole grain (such as rice), but takes significantly less time (10-15 min vs. 40 min). Like tofu, it is a complete protein. It is an excellent choice for those suffering from celiac or gluten-intolerance as it is also a gluten-free grain. Add that it is a great source of protein and healthy fat and this is one powerhouse food! Quinoa can be served hot or cold, so be creative with the plethora of recipes available online.
4. Peppers
As an athlete, a big player when it comes to fighting colds and promoting recovery is antioxidants. Antioxidants help "clean up" your muscles after exercise and enhance the function of your immune system. Peppers are a great source of these antioxidant vitamins; any color will do.
5. Berries
Like peppers, berries pack an antioxidant punch. They are also a great source of carbohydrate, which helps fuel and recover your muscles for exercise.
Want to try all 5 together? How about warm quinoa with red and orange peppers and avocado served with a smoothie of silken tofu and berries? Yumm....
Here's to a great 2013!
Be Extraordinary,
RDKate
1. Avocado
These little green gems are a great source of monounsaturated fat, which can help lower cholesterol when eaten in place of saturated fat. Fat also helps you feel more satisfied after a meal or snack, leading to better choices the next time you eat. And did you know that the more you work out, the more fat you need in your diet? It is essential to help you replace the energy you burn as well as assist with recovery.
2. Tofu
Tofu is a great source of protein and iron and comes in a variety of types for use in different recipes: silken, soft and firm. Great for vegetarians, tofu is one of the only plant-based foods that can stand alone as a complete protein, meaning it provides all of the essential amino acids that your body doesn't make in one tofu-rrific package. Amino acids are critical for muscle building and repair. Try each variety of tofu to discover your favorite: silken in smoothies, soft in soups, and firm in stir-frys.
3. Quinoa
Though actually a seed, quinoa is prepared like a whole grain (such as rice), but takes significantly less time (10-15 min vs. 40 min). Like tofu, it is a complete protein. It is an excellent choice for those suffering from celiac or gluten-intolerance as it is also a gluten-free grain. Add that it is a great source of protein and healthy fat and this is one powerhouse food! Quinoa can be served hot or cold, so be creative with the plethora of recipes available online.
4. Peppers
As an athlete, a big player when it comes to fighting colds and promoting recovery is antioxidants. Antioxidants help "clean up" your muscles after exercise and enhance the function of your immune system. Peppers are a great source of these antioxidant vitamins; any color will do.
5. Berries
Like peppers, berries pack an antioxidant punch. They are also a great source of carbohydrate, which helps fuel and recover your muscles for exercise.
Want to try all 5 together? How about warm quinoa with red and orange peppers and avocado served with a smoothie of silken tofu and berries? Yumm....
Here's to a great 2013!
Be Extraordinary,
RDKate
Wednesday, December 5, 2012
Nutrient Dense vs. Energy Dense: What's the difference?
Any of you who follow nutrition articles know that registered dietitians often recommending a "nutrient dense" eating pattern. But what is that exactly and which foods fit the bill? How do they differ from "energy dense" foods? As an athlete or active individual, why should you care?
Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:
-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.
Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.
If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.
Until next week....Be Extraordinary,
RDKate
Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:
-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.
Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.
If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.
Until next week....Be Extraordinary,
RDKate
Wednesday, October 10, 2012
Quinoa: A Nutritious & Easy Way to Add Staying Power to Your Training Diet
This week, enjoy a guest blog from one of my fellow sports dietitians, Kim Schwabenbauer, RD, LDN. Kim is a Registered Dietitian, USA Triathlon Coach, Professional Triathlete, Speaker, and Model. She is the founder of Fuel Your Passion, LLC. Check out Kim's website and blog, and follow her on Twitter and Facebook!
Be Extrarordinary,
RDKate
Be Extrarordinary,
RDKate
--------------------------------------------------------
It’s
a one of those words that until you hear it pronounced (and maybe even after)
sounds a bit like you are speaking a foreign language. Trust me, as an athlete and a dietitian, this
word is one you should get to know! Quinoa (pronounced KEEN-wah) is a food that has so many benefits
that you’ll want to include it in your every-day training diet without
hesitation. It is an ancient Peruvian seed with a mild nutty flavor that
packs a powerful nutrition punch!
Just a few of the reasons to add it to your
list of healthy quick go to meals is because it’s a
complex carbohydrate that offers a full spectrum of amino acids. While most grains are incomplete sources of
amino acids (meaning they must be either eaten with other foods such as beans
or legumes or served up with a protein source), quinoa is considered a complete
protein and can stand alone. Quinoa also
contains considerable amounts of the amino acid lysine which is important for
tissue growth and repair after resistance and endurance exercise (aka what we
do every day as athletes!). It is also a good
source of manganese, magnesium, iron, zinc, potassium and
calcium.
For those athletes who have a gluten sensitivity or
gluten allergy (Celiac Disease), Quinoa is a great alternative to regular pasta
and is gluten-free. Finally, Quinoa is
an excellent source of dietary fiber which is important for regulating blood
sugar spikes and digestive health.
A 6-ounce serving of quinoa contains 132 calories, 23 grams of
carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.
One of my favorite recipes utilizing this nutrient gem is from www.allrecipes.com entitled Quinoa & Black Beans.
You can even watch a video available on their
site on how to make this wonderful dish.
I make a batch at the beginning of the week and heat it up again and
again when I’m pressed for time and it’s even better the second and third day!
Take a chance on this delicious grain by trying this recipe below.
Quinoa
and Black Beans
Prep Time: 15 mins
Cook Time: 35 mins
Ready In: 50 mins
Ingredients
·
1 onion, chopped
·
3/4 cup uncooked
quinoa
·
1 1/2 cups vegetable
broth
·
1 teaspoon ground
cumin
·
salt and pepper to
taste
·
1 cup frozen corn
kernels
·
2 (15 ounce) cans
black beans, rinsed and drained
·
1/2 cup chopped fresh
cilantro
Directions
1.
Heat the oil in a
medium saucepan over medium heat. Stir in the onion and garlic, and saute until
lightly browned.
2.
Mix quinoa into the
saucepan and cover with vegetable broth. Season with cumin, cayenne pepper,
salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer
20 minutes,
3.
Stir frozen corn into
the saucepan, and continue to simmer about 5 minutes until heated through. Mix
in the black beans and cilantro.
Amount Per Serving: Calories: 153 |
Total Fat: 1.7g |
Cholesterol: 0mg
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