What D.T. Eats
Editor: David Tanny
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What's In: ProteinAnimal proteins, such as beef, eggs and milk, contain all of the essential amino acids that the body can't make on its own and form what is known as a complete protein. Other examples are chicken, fish, and soy.Non-animal proteins are found in grains, legumes, nuts, and seeds. They're called incomplete proteins because they contain some, but not all, the amino acids our bodies eat. More examples include beans (3/4 complete), rice (2/3 complete), and whole wheat (1/2 complete). Most foods, including dairy products, vegetables, and grains, contain at least some protein. Some snacking ideas: Grains + dairy: yogurt topped with granola, oatmeal with milk Seeds + legumes: hummus (chickpeas and sesame paste), trail mix Grains + legumes: rice and beans, peanut butter on whole wheat bread Grains + seeds: sesame bagel Legumes + dairy: chili topped with sour cream, bean and cheese burrito (but go moderate on the cheese since it's loaded with fat!) Seeds + dairy: sunflower seeds on cottage cheese
Good sources of folate include avocados, asparagus, artichokes, beets, oranges, broccoli, brussels sprouts, fresh peas, soybeans, chickpeas, lentils, turkey. Good sources of biotin include cauliflower, carrots, bananas, cereals, yeast, soy flour, liver, salmon. Good sources of Vitamin B6 include white potato skins, garbanzo beans, bananas, lentils, beef, pork, chicken, salmon. Good sources of Vitamin B12 include beef, lamb, veal, liver, clams, oysters, fish, milk, egg yolks, cottage cheese.
Copper is found primarily in liver and oysters. More common food sources of copper include artichokes, avocados, bananas, garlic, legumes, mushrooms, nuts and seeds, potatoes, prunes, radishes, soybeans, tomatoes, and whole grains. |
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