regimen
BULK UP WITH PLANTS
W
By Lindsay Brustein Rosen, MS, RD, CDN
hen people think of “protein,� they generally think of animal-based foods like chicken, turkey, beef, pork, fish, and eggs. Although animal foods are usually highest in protein, some plants also contain noteworthy amounts of this essential nutrient. Generally speaking, protein is the macronutrient (meaning that it provides energy in the form of calories) responsible for building and repairing tissues. The average adult should consume about 0.5 gram of protein for each pound of body weight per day. For example, a 120-pound female should consume about 60 grams of protein per day, on average. Note that this recommendation is for a sedentary individual and that recommendations vary based on activity level and other lifestyle factors. Below are 8 healthy vegetables rich in protein: 1) Alfalfa Sprouts Alfalfa sprouts are very low in calories, but rich in nutrients. One cup
84
| MetropolitanMagazineNY.com | 25Amagazine.com
of alfalfa sprouts provides 1.3 grams of protein. Although this may not seem like much, protein accounts for over 40% of the total calories in this veggie. 2) Broccoli For only 31 calories per cup, raw chopped broccoli provides 2.6 grams of protein. Broccoli is thought to improve gut health, liver health (it stimulates detoxification), and provides anti-inflammatory and anticancer benefits. 3) Spinach Spinach is one of the most nutrient-dense leafy green vegetables available. Protein accounts for 30% of its calories (it contains a little less than 1 gram per 1 cup raw) and it contains all of the essential amino acids. A one-cup serving contains 181% of the RDI for vitamin K which helps with blood clotting, building strong bones, and preventing against heart disease. This vegetable helps to reduce inflammation in the body.