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Ask The Allergy Coach - "Andrea"

Andrea asks, “I am trying to cut down on meat. What are some other ways of getting enough protein in my diet? Thank you.”


Hi Andrea. Good question. You may want to look at the many benefits to eating plant-based proteins. Studies have shown that plant-based eating can be helpful in managing type 2 diabetes, as well as a successful strategy for weight loss, since protein keeps you fuller longer and satisfied longer. In addition, plant-based foods typically contain fiber, which promotes good gut bacteria, smoother digestion, as well as less saturated fat, which is better for your heart health.

Plant-based foods that contain protein include:

  • Beans and legumes

  • Cacao nibs (raw)

  • Dairy (milk, yogurt, cheese)

  • Eggs

  • Fruits and vegetables (avocados, dark leafy greens, broccoli, mushrooms)

  • Lentils

  • Nuts (walnuts, almonds, cashews, pistachios)

  • Nut butters

  • Seeds (pumpkin, sunflower, flax, chia, hemp)

  • Soy (tofu, edamame, tempeh and soy milk/yogurt)

  • Quinoa

You might also want to replace meat with fish. Fish has high nutritional value and high amounts of protein. Options like salmon, sardines, tuna, flounder, halibut, tilapia, and shellfish are all good choices.

For more ideas on creating a healthy diet plan, be sure to get in touch.

--- Susan


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