NUTRITION AND WELLNESS PROGRAM
WEEKLY HIGHLIGHTS
Special Olympics Healthy Community
June 16, 2014
Volume 1, Issue 5
Po w e r f u l P ro t e i n
A student participates in a class activity
identifying animal and plant proteins in class
Protein can come from two sources, plant or
animal. Eating from both sources can make sure
you get enough protein. Proteins should be a ¼
of your plate, so check how much you have
served yourself. One serving of meat or
poultry should be 3 oz., or about the size of
the palm of your hand. Proteins from animals
are called complete proteins, since they have all
the building blocks needed for our body to use
to make other proteins to keep it running
strong. These sources can be meat, poultry,
fish, dairy and eggs. Be careful though –some of
these are often high in saturated fat (the bad
fat) and cholesterol. Eating foods high in “bad”
fat and cholesterol often may lead to heart
problems, so try to “go lean” with your protein
and choose lean ground beef, poultry without
the skin, fish and low fat dairy. Plant sources of
proteins include peas, beans, nuts, seeds and
grains. Plant source proteins are usually low in
fat, but are not called complete proteins except
for soy. If you eat the plant source proteins
with grains, they make a complete protein. So
rice and beans make a complete protein and is
a good choice for non-meat eaters. Beans are a
great low-cost option for protein, and they
have added benefits like fiber, iron for making
blood cells and B-vitamins to help your body
get energy from the foods you eat.
How much protein should you have? The
recommended amount for a healthy average
person is about 50 grams of protein a day. If
you are very active, or play sports on a regular
basis you may need a little more protein to help
your body fix and build muscles to help you
stay active.
In this issue:
Perfectly Powerful
Protein
1
No Meat? No
Problem!
1
This Week’s Recipe 2
(plus a bonus!)
Sources of Proteins:
Animal
3 oz top sirloin
25g
3 oz salmon
22g
3 oz chicken breast 21g
½ c. cottage cheese 14g
1 c. milk
8g
1 egg
6g
Plant
½ c. edamame
N o M e at ? N o P ro b l e m !
For vegetarians (people who do
not eat meat), people often
wonder how they can get the
right amount of protein in their
diet. Protein helps maintain
healthy skin, bones, muscles and
organs. There are plenty of
11g
½ c. lentils
9g
½ c. kidney beans
8g
options for non-meat eaters out
there, not just tofu. Some options
found in the grocery stores are:
have shown that vegetarian diets
can help to lower cholesterol,
blood pressure, and the risk of
2 Tbsp peanut butter 8g
1 oz peanuts
7g
eggs, meatless burgers found in
the frozen aisle, nuts and nut
heart disease. Just make sure that
you eat the recommended
1 oz almonds
6g
butters, beans, chickpeas, lentils,
as well as dairy and non-dairy
amount of calories. Just because
you aren’t eating meat doesn’t
2 Tbsp flaxseed
4g
milks. Most restaurants now can
make substitutions with meatless
mean that you can eat unlimited
amounts of food. Can you make
sauces, not put meat in some of
the dishes, or substitute extra
it one day without meat? Why
not try a “Meatless Monday” and
vegetables in place of the meat. Is
a vegetarian diet safe? Studies
see if you can build a complete,
healthy, balanced meal!
Special Olympics Florida
Healthy Community
6411 Taft Street
Hollywood, FL 33024
Tel: 954-272-6943
E-mail: [email protected]
Follow us on Facebook:
www.facebook.com/specialolympicshealthycommunitysouthflorida
We’re on the web!
www.specialolympicsflorida.org/healthycommunity
T h i s We e k ’s Re c i p e
Three Bean Salad
Ingredients:

1 (15 ounce) can green beans


1 (15 ounce) can chickpeas
1 (15 ounce) can kidney beans,
drained and rinsed
2/3 cup distilled white vinegar

1/3 cup olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper 
Snack Ideas
Here are some quick snacks that
pack a protein punch!
*deli turkey & low fat Swiss cheese
roll ups
*1 cup of non fat yogurt with 1.5 oz.
chopped almonds
*2 hard-boiled eggs
Directions:
Mix together green beans, wax beans,
kidney beans, vinegar, vegetable oil, salt,
pepper, and celery seed. Let set in
refrigerator for at least 2 hours.
*1/2 cup of low fat cottage cheese
with 10 grapes
*2 tbsps. of any nut butter on some
celery sticks
*1/3 cup of fat-free pinto or black
mixed with some salsa. Spread on a
small corn tortilla or eat with baked