Beans, Nuts and Seeds Add to Healthy Diet

Choosing beans, nuts or seeds for you entrée or side dish probably sounds a bit out of the ordinary, but new guidelines suggest this should become the norm. The 2010 Dietary Guidelines for Americans recommend substituting plant protein for animal protein a few times a week to help reduce your intake of saturated fats. Figuring out how to do this may feel a bit overwhelming, but have no fear, some simple adjustments can make it easy.

Plant proteins are found in greatest quantity in beans, nuts and seeds but are also found in grain foods and vegetables. Adequate protein intake is important for cell and tissue growth and repair, but the most important aspect of choosing protein foods is consuming all of the amino acids, building blocks for body proteins.

Animal foods easily supply all of the amino acids needed for health., but most plant proteins (soy and quinoa are two exceptions) do not contain all of the essential amino acids. As a result, it becomes necessary to consume a wide variety of plant proteins. While older messages said consumption of a variety of plant proteins at each meal was necessary to consume all the amino acids needed for health, evidence now indicates that as long as you consume a variety of plant proteins throughout the day you will get the amino acids, protein, you need.

Planning meals that contain grains, beans, and vegetables makes it easy to consume the protein you need. If you enjoy plant proteins with dairy foods, as some vegetarians choose to do, you will be adding a complete protein source, making adequate intake an easy step.

A few ideas for plant protein choices include the following.

• Black beans, brown rice and salsa topped with reduced-fat cheddar cheese
• A green salad topped with chopped broccoli, shredded carrots, red kidney beans, quinoa and balsamic vinaigrette
• Hummus, diced tomatoes and feta on whole grain pita bread
• Split pea soup, loaded with carrots, onions and celery, with a whole-wheat roll
• A flour tortilla wrapped around vegetarian refried beans, sliced tomatoes, peppers, onions and shredded cheese
• Black quinoa loaded with sautéed veggies—any you like—and served with fruit salad

Whether you choose plant proteins daily, once a week or only occasionally, remember that they can meet your protein needs, and they provide a good source of fiber, a wide variety of vitamins and minerals and plenty of phytonutrients helping promote health.