Legumes are an under-utilized source of protein, that are rich in soluble fiber. This type of fiber helps in improving intestinal health. According to the author of The Dash Diet Action Plan, Marla Heller, MS, RD, it also "helps soak up fat in your diet. Legumes are more satiating than meat and most other foods since they have both protein and fiber and are thus more likely to satisfy your hunger and help you avoid overeating."
Many vegetarians utilize legumes as a source of protein outside of the meat zone. They are a low-glycemic carb, that are filled with vitamins as well.
A half cup of legumes, or lentils have about 100 calories, 7 grams of fiber, 7 grams of protein and disease fighting antioxidants.
If your concern about adding these power-houses into your food plan is embarrassing gas, rinse the beans before you eat them. Try using Binno which provides relief for many people. Start with a smaller amount in your meals and build up over time. Try to buy beans that are BPF (?0) cans, even organic if you can afford it.
Black beans have the most nutrition per bite, but pinto beans, navy beans, black-eyed peas, peas, and lentils are options. You can add them to your eggs in the morning, in a wrap or on a salad at lunch, in a salsa over fish at dinner or a whole host of other ideas.
Be creative in your cooking and reap the benefits of legumes for your continued good health.
Thursday 04/12/12- Workout Diary:
stretch DVD- 30 minutes
Strength training- back/legs DVD- 45 minutes
Thursday 04/12/12- Food Diary:
Breakfast-
1 cup egg whites, 1/2 cup onions, handful organic spinach (135 cal)
Whole wheat, low- carb, tortilla, rolled egg mixture in (100 cal)
A.M. Snack-
1/2 banana (45 cal)
protein shake (125 cal)
Lunch-
2 3/8 oz. Mahi mahi (60 cal)
Salad- spinach, 1/2 tomato, 1/2 red pepper, green beans (60 cal)
P.M. Snack-
1 serving high-fiber, Kashi cereal with 1/2 cup non-fat milk (200 cal)
Dinner-
4 oz lean beef filet (290 cal)
1/3 cup brown rice, craisons, fresh basil, shallots, sliced almonds (200 cal)
12 small asparagus spears(40 cal)
Dessert-
1/2 cup non-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)
TOTAL CALORIES- 1681
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