Protein beyond meat

Although rich in protein, animal-based foods (meat, eggs, milk and dairy products) can be poor in vitamins and fiber. In addition, many of them contain large amounts of fat, which, depending on your needs and the overall composition of your diet, may lead to some quantity restrictions.

The combination of lean meats, seeds and legumes, for example, can meet the body’s protein demands and, at the same time, contribute to maintaining a healthier diet.

Starting with meats, chicken breast, turkey breast (both skinless) and fish such as tuna, cod, salmon and tilapia are rich in protein. They also contain fats, but of the good kind. Regarding red meat, give preference to lean cuts: eye of round, rump, silverside, tenderloin, top round and bottom round are some examples. Remember that grilling and roasting are the best preparation methods for consumption.

Cow’s milk and its derivatives, such as cheese (especially cottage cheese, which has low levels of fat and cholesterol) and yogurt, in addition to being rich in protein, are sources of calcium, essential for the body and increasingly important as age advances.

The consumption of lentils and umami foods such as mushrooms and seaweed (Nori and Kombu, especially), in addition to cereals such as brown rice, beans, oats, buckwheat, quinoa and chia, is encouraged by nutritionists, since they are ingredients capable of composing diverse and nutritious meals.

Sunflower and flax seeds, as well as dried fruits like walnuts, almonds and pistachios, are easy-to-incorporate ingredients into the most varied dishes (or even drinks). They can be added to salads and appetizers, or served as snacks.

The important thing is to combine and/or vary foods in order to create tasty and equally nutritious dishes. Let go of the idea that consuming protein only means eating meat. Here at the Umami Portal you’ll find recipes for every taste that follow to the letter our main goal: offering a healthy and flavorful diet!