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Whole Grain Benefits

16 Delicious High Protein Foods to Eat



Getting adequate daily protein intake is essential to your overall health.

What we refer to as “protein” is actually a large category of molecules. They provide structure and support to your cells and are necessary for immune function, exercise, chemical reactions, hormone synthesis, and more (1).

They all consist of tiny building blocks called amino acids. Nine of these are considered essential, which means your body needs them but can’t make them itself, so you need to include them in your diet (2).

How much protein you need to consume each day depends on factors like yours:

  • height
  • Activity level
  • age
  • Pregnancy status

Some people need more protein than others. However, it is important that everyone gets optimal amounts of protein by eating high protein foods regularly.

Not only is protein essential to your health, it’s also the most filling macronutrient. Consuming it can leave you feeling full and satisfied, which helps maintain a healthy body weight (3).

The current Recommended Daily Allowance (RDA) for protein is 0.36 grams of protein per pound of your body weight (0.8 grams per kg). Remember, this reflects the minimum amount of protein required to meet your body’s needs (4).

However, most active people, older adults, and people who are pregnant or breastfeeding need much more.

For example, experts suggest that physically active people need 0.54-0.9 grams of protein per pound of body weight (1.2-2 grams per kg) per day (4).

Fortunately, meeting your protein needs can be easy when you include lots of high protein foods in your diet.

Here are 16 delicious foods high in protein.

Whole eggs are one of the most nutritious foods there is.

They are a good source of protein that is easily absorbed, and they are also an excellent source of vitamins, minerals, healthy fats, and antioxidants.

For example, whole eggs are packed full of selenium and vitamins B12 and A. They are also rich in choline, a nutrient that is especially important during pregnancy and breastfeeding as it plays a crucial role in growth and development (5).

Remember that egg whites are almost entirely protein, but whole eggs, which contain the yolk, provide a lot more nutrients, including vitamins, minerals, antioxidants, and healthy fats.

If you are concerned about the cholesterol in egg yolks, it is important to note that much research has debunked the idea that it is bad for you.

On the contrary, many studies have shown that whole eggs are incredibly healthy for most people and can actually help prevent chronic diseases (6).

Almonds are a nutritious tree nut that is high in essential nutrients like fiber, vitamin E, manganese, and magnesium (7).

They’re also high in vegetable protein.

Consuming almonds can benefit your health in a number of ways, including lowering risk factors for heart disease like high LDL cholesterol (bad cholesterol) and high blood pressure (8, 9).

Try adding some almonds to plant-based meals like grain shells and salads for filling protein and fiber.

If you’re looking to add more nuts to your diet, consider pistachios and cashews as well. These two healthy nuts are also full of protein.

Chicken breasts are an excellent choice when trying to increase your protein intake. In addition to protein, chicken provides a variety of B vitamins, as well as minerals like zinc and selenium (10).

Chicken breast is also very versatile and easy to prepare. It can be delicious in a variety of dishes.

Try adding sliced ​​chicken breasts to salads, stir-fries, and soups to make these dishes more filling.

Cottage cheese is a type of cheese that is low in fat and calories, but still high in protein.

It’s high in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients (11).

Plus, research suggests that cottage cheese is just as filling as eggs, making it an excellent choice for a filling meal or snack (12).

You can combine it, for example, with cut fruit for a high-protein breakfast on the go.

Greek yogurt, also called strained yogurt, is a very thick type of yogurt with a high protein content.

It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc (14).

Its slightly bitter taste goes well with both sweet and savory dishes and makes it a versatile kitchen ingredient. Try adding Greek yogurt to smoothies, soups, salad dressings, and baked goods, or just enjoy it with some fruit and a pinch of crushed nuts to crunch.

When buying Greek yogurt, opt for products with no added sugar.

Milk contains a little of almost every nutrient your body needs.

It’s a good source of good quality protein and is rich in vitamins and minerals like calcium, phosphorus, and riboflavin (vitamin B2) (17).

Many people with lactose intolerance cannot tolerate milk and other dairy products and avoid many dairy foods (18).

Fortunately, there are now a variety of lactose-free products on the market, including lactose-free milk, cheese, and yogurt.

Dairy-free milk alternatives like cashew milk and coconut milk can be good substitutes for milk in many cases, but they are usually much less protein and do not contain the same nutrients.

If you drink milk, including lactose-free milk, this can be a great choice to increase your protein intake.

Lentils are among the richest sources of vegetable protein you can eat, which makes them an excellent choice if you are on a vegetarian or vegan diet.

Plus, they’re loaded with other nutrients, including fiber, folic acid, magnesium, potassium, iron, copper, and manganese (19).

Studies show that people who regularly consume lentils and other legumes have a lower risk of developing health conditions such as heart disease and fatty liver (20, 21).

Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6 (24).

Red meat can be part of a healthy diet, but it’s best to moderate your intake. Eating high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colon cancer (25).

Try to cut down on red meat and eat plant-based protein, fish, and poultry more often.

Fish is an excellent source of protein and provides a number of important vitamins and minerals such as iodine, selenium, and vitamin B12 (26).

People who include a lot of fish in their diet tend to have a lower risk of developing health conditions such as heart disease and type 2 diabetes (27, 28).

Also, oily fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health (29).

We think of quinoa as a grain, but it is actually a seed, which is why it is categorized as a pseudo-grain. Quinoa is very popular in the wellness world.

It’s high in fiber, folic acid, copper, iron, and zinc, and contains more protein than many grains (32).

Quinoa is often referred to as a complete protein because it contains all nine essential amino acids that your body cannot make on its own. However, it actually contains insufficient amounts of certain amino acids like lysine (33).

For this reason, experts argue that quinoa should be viewed as an “almost complete” protein (33).

This may be of interest to you if you are on a vegetarian or vegan diet and want to make sure that you are consuming all nine essential amino acids.

Regardless, quinoa is a good source of protein and tastes great in dishes like cereal bowls, soups, and porridges.

When you’re pressed for time and can’t prepare a meal, protein powder can come in handy.

You can easily add protein powders like whey and pea protein to shakes, smoothies, energy balls, yogurt, and more to increase protein and satiety.

There is a protein powder for almost every taste preference and dietary restriction.

Pea protein and whey protein are both excellent choices for those looking for a convenient way to increase their protein intake.

Ezekiel bread is different from most other types of bread.

It’s made from organic and sprouted whole grains and legumes, including millet, barley, spelled, wheat, soybeans, and lentils.

Compared to other types of bread, such as white bread, Ezekiel bread is high in protein, fiber, and various important nutrients.

Try making a high protein sandwich by topping Ezekiel bread with turkey, lettuce, tomatoes, and some humus.

Pumpkin seeds are incredibly tasty and very nutritious.

For example, they’re a great source of minerals like iron, phosphorus, magnesium, and zinc. Plus, they’re high in plant protein and fiber (37).

Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.

Turkey breast is similar to chicken breast in many ways.

It’s mostly made up of protein, with very little fat and a low number of calories. It’s also high in a number of vitamins and minerals, including selenium, zinc, and vitamins B12 and B6 (40).

Turkey breast is delicious with salads and sandwiches, and you can add it to soups and cereal dishes to add protein to your meals.

Shellfish, including shrimp, oysters, clams, and scallops, are excellent sources of protein.

Shellfish also contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron (41).

All types of shellfish are high in protein. You can enjoy them in recipes like salads, pasta, and stir-fries.

Although people commonly refer to peanuts as nuts, they are actually legumes.

Peanuts and peanut butter are packed with nutrients like protein, folic acid, magnesium, and vitamin E (42).

Eating peanuts and peanut butter can help make you feel full because of their high protein content. In fact, studies show that adding peanut butter to a high-carb meal can help reduce post-meal blood sugar spikes (43).

For example, putting peanut butter on a slice of bread can help you feel more satisfied and keep your blood sugar more stable after you eat it.

It is important for your health to consume enough protein every day.

People’s protein needs vary. However, experts recommend most active people consume 0.54-0.9 grams of protein per pound of their body weight (1.2-2 grams per kg) per day (4).

Fortunately, there are many high protein foods to choose from, including animal and plant sources.

Try including some of the high protein foods on this list in your diet to meet your daily needs.

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News



For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.


  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.


  • Noon to 3 pm Thursdays.


Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.


The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.


  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.


  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.


  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.


  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.


  • Chef’s choice — regional favorites will be served.


If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at or 217-359-6500.


Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice



By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.


Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!


When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.


Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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