Proteins and carbohydrates are essential to good health. Proteins support growth and assist with immunity. Carbs provide energy. Nevertheless, some proteins and carbs have unhealthy fats or don't provide nutrition. When planning your menu, focus on low-fat, high-nutrient proteins and carbs, and limit those that offer only empty calories.
Protein
Protein is a component in every cell. It assists in muscle building and repair, and body development. Meats, dairy, seafood, beans and nuts are high in protein. Choose lean proteins in poultry, fish and beans instead of red meat. Beef is high in protein, but is also high in saturated fat, which is not good for heart health. If you enjoy beef, eat it in moderation, choosing lean cuts.
Carbohydrates
Low-carb diets gave carbohydrates a bad reputation; however carbohydrates play an important role in your health. Your body converts carbohydrates into glucose, which is then used for energy. Carbohydrates also have fiber, which aids digestion and lowers your risk of heart disease. Carbohydrates can be found in nearly every food group, including fruits, vegetables, beans, dairy and grains. Carbohydrates eaten in their whole form provide fiber, nutrients and energy. Avoid refined carbs, such as soda, cookies, crackers and sugary treats. The refining process removes the healthy parts of the carbohydrates, leaving nothing to offer but calories.
Healthy Meals
Protein and carbs combine well to make a variety of meals. The U.S. Department of Agriculture suggests balancing meals with 30 percent vegetables and 30 percent grains, both of which provide healthy carbs, and 20 percent protein and 20 percent fruit. Complete the meal with a glass of non-fat or low-fat milk. Stick with lean proteins and whole carbs for optimal nutrition and lower calorie meals.
Planning Menu
The number of food combination of proteins and carbs is endless. Stir-fry with vegetables and chicken over whole-grain rice provide protein, fiber and nutrients in a low-calorie meal. Vegetarians can use tofo instead of chicken. Other protein and carb combos are chili, grilled chicken on salad, smoothies and omelets. Keep a list of healthy protein and carb foods to mix and match for a variety of meal options.
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