Are You Back-Loading Your Protein?

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.