Eat Right Day 3: Better Proteins

Back to Week 2

Fish, legumes, tofu, tempeh, nuts, and seeds serve as excellent sources of protein, but we tend to overlook them come mealtime. For at least one meal each day, highlight an alternative protein. 

For breakfast, stir some ground flaxseed or nuts into your oatmeal. At lunch, opt for the baked salmon sandwich or try a tofu stir-fry. Make a rich lentil stew for dinner, and sprinkle some sunflower seeds on your side salad. 

Better Proteins Recipes
Quick Asian Steam
Two-Bean Vegetarian Chili
Snapper With Bell Pepper Salsa

Daily Snack Idea: 
Blueberries and Yogurt

Limit your intake of proteins high in saturated fat, such as many cheeses and red meats, to a couple of servings a week.

Keep Up
Stick with your food journal

Eat Consciously
Is your family not excited about your efforts to eat better? Talk to them -- but ease into the conversation. Explain your motives, let them respond, and then ask for support. Perhaps they can get their own breakfast, for instance, if they don't like yours. Or you can plan healthy dinner choices together. If they keep thwarting your efforts, speak up.

Food Wars

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Comments (14)

  • twise99 21 Jan, 2009

    regarding the food journal...i hated to carry a notebook and write stuff down. but, i found a suggestion on the challenge message boards that has helped me enormously. check out s livestrong.com.and the daily plate. it allows you to very easily enter your food and exercise...in most cases the food i enter has already been entered by someone else by brand and with correct nutritional content...you just enter serving size. for exercise, same kinda thing. i always have my laptop with me - easy

  • dcoco 15 Jan, 2009

    Hi. Concerning the refried beans. If you don't actually fry them (which is where most of the fat comes from), they can be a good source of protein. Of course, it's difficult to say 100% without seeing the ingredients on the can (I'm assuming you're buying them). Just make sure there aren't a lot of preservatives etc.--Donna Coco, articles editor, Body Soul

  • UUjerri1 15 Jan, 2009

    "Food War's is a very important article. Take time to read it if you can.

  • UUjerri1 15 Jan, 2009

    I want to get better at the food journal too. I get the breackfast part and then that's it for the day. I stay at home and so I'm still thinking of a good excuse...

  • LeahCG 15 Jan, 2009

    Well I got to a "major" city yesterday and was able to get stuff for my pantry. Trying to make good choices where I can. Having it be like 6 degrees out, makes it easy to keep the hot water lemon on board :) I really like the way I am feeling, esp. this time of year when the lack of sunlight starts to get to me! Since I am concerned with longevity and being as healthy as I can inside out I know that some of the lasting effects I may not see for years..... but it gives me hope :)

  • Buffaloopus 14 Jan, 2009

    Can fat free refried beans be considered a good alternate protein? I love to make wheat-wrap tacos with it instead of meat, but I'd like to know that I'm making a HEALTHY substitution, not just a less fatty one.

  • matcha 14 Jan, 2009

    I made a great lentil stew that even my "I-don't-want-to-eat-healthy" boyfriend loved! Saute onion, garlic, grated carrot, diced and peeled tomatoes. Add 8 cups of water for 16 oz of lentils (I did 30 oz because I like lentils). For flavor, throw in a ham hock or bone. Add a pinch of thyme, one bay leaf, and some salt and pepper. Yum!

  • dcoco 14 Jan, 2009

    Hi again. Tempeh is firmer and nuttier tasting than tofu. Some folks use it as a meat replacement. Like tofu, it typically comes in a "cake" form. You can use it in many ways--slice it thinly and saute, grill, stir fry, whatever. You can also crumble it into chili and soups. It's quite versatile.--Donna Coco, articles editor, Body Soul

  • dcoco 14 Jan, 2009

    Regarding the food journal, for me the only thing that's ever worked is buying a really small notebook--the 4-inch kind--and bringing it everywhere with me. That way when I eat something, I can pull it out of my pocket and write it down. I'd never remember come the end of the day. --Donna Coco, articles editor, Body Soul

  • Danaid 14 Jan, 2009

    Hi again, I've not cooked with tempeh, but do with tofu, what is the difference? Can tempeh be used exactly like tofu? Thanks for your help!

  • Danaid 14 Jan, 2009

    In regards to the snack idea. You can purchase 100% nonfat Greek style Yogurt that is delicious with fresh fruit.

  • Danaid 14 Jan, 2009

    Journaling can be difficult if this is your first try. What I'm doing is writing down what I eat first and how much. Leave some space between each addition. At the end of the day I cap off with how I feel. The info I've already put in triggers memories of the day.

  • h2ofilter 13 Jan, 2009

    OK - I SUCK at keeping food journals!!

    Any advice on how to make this a reality? I'm sitting down at ten at night to try to remember everything, and I feel like I'm missing the boat ...

  • Teresca 12 Jan, 2009

    Hello ,you cannnot access the food wars link it comes up as an error

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