Some Alternative Protein Choices: The Dairy Aisle
Tuesday, July 06, 2010
We all know the basic choices when it comes to protein: chicken, turkey, tuna, salmon, yogurt, etc. But how can you mix things up for a little variety and maybe even make better choices, or maybe some of the basics simply don’t appeal to you what so ever (not everyone loves salmon), or maybe you can’t tolerate some food choices. Here are a few ideas to perk up your protein choices.
First let’s make our good friend Liquid happy and check out the dairy aisle. Why would that make our friend Liquid happy? We get to sing the praises of Greek yogurt. It comes in low fat varieties and packs way more protein than the regular variety. In fact when I compared one brand of 0% fat plain Greek yogurt to a 0% fat regular yogurt, the Greek yogurt provided 18 grams of protein per 100 calories while the other yogurt can in at 5 grams of protein per 100 calories. A good deal in terms of calories per gram of protein!
But don’t leave the dairy aisle just yet. Low fat cottage cheese is another great choice since it provides nearly 17 grams of protein per 100 calories. Now some people find the sodium content too high for their diet needs, another alternative is low-fat ricotta cheese. This cheese provides 8 grams of protein per 100 calories but has only one quarter of the sodium content (406 mg for low fat cottage cheese and 125 mg for ricotta).
The good news about all of these dairy choices is that they provide casein protein, a slow digesting protein that means it will fuel your body with protein longer than other sources. This is ideal as a pre-bedtime snack (if you’re going to have one) to help avoid the body slipping into catabolism and breaking down muscle protein as your sleep progresses.
I’ll be checking more aisles in the store for protein sources soon!!