2008 Woodie Awards
RIFKIN: Protein options extend beyond meats
Sam Rifkin
Issue date: 10/7/08 Section: Features
Over the course of a year, the average American will consume 65 pounds of beef, 53 pounds of chicken and 48 pounds of pork. This means that the state of Nebraska alone will polish off nearly 3 billion pounds of meat before 2009 rolls around.
Besides the obvious reason of taste preference, the majority of people depend on meat as their source of protein, which is essential to our bodies' survival. Proteins have been dubbed "the building blocks of life" because they are used to build bones, muscle, skin, blood, enzymes and hormones.
Protein is also crucial in maintaining the body's immune system. Furthermore, meat offers a slew of important vitamins and minerals, particularly the B vitamins, vitamin E, iron, zinc and magnesium.
Despite its winning combination of protein, vitamins and minerals, meat isn't all it's cracked up to be. According to the MyPyramid, the average American needs only 5 to 6 ounces of meat equivalents a day to meet their protein needs. One whole egg or one ounce of cooked lean meats, poultry or fish qualifies as a one ounce equivalent.
Meat can be high in saturated fats and raise cholesterol, which can lead to an increased risk for heart disease.
But meat isn't the only source of protein. In the Midwest, it's easy to forget that legumes such as beans and seeds make a great meat-free alternative. Legumes are not only a great source of protein, fiber, vitamins and minerals, but they are also are cholesterol-free and contain little, if any, saturated fat. Legumes also tend to be lower in calories than their meat counterparts.
The different composition of legumes means that they have different ounce equivalents than meat. A one-ounce equivalent is equal to a quarter cup of cooked dried beans, one tablespoon of butter or half an ounce of nuts or seeds.
samrifkin@dailynebraskan.com
Besides the obvious reason of taste preference, the majority of people depend on meat as their source of protein, which is essential to our bodies' survival. Proteins have been dubbed "the building blocks of life" because they are used to build bones, muscle, skin, blood, enzymes and hormones.
Protein is also crucial in maintaining the body's immune system. Furthermore, meat offers a slew of important vitamins and minerals, particularly the B vitamins, vitamin E, iron, zinc and magnesium.
Despite its winning combination of protein, vitamins and minerals, meat isn't all it's cracked up to be. According to the MyPyramid, the average American needs only 5 to 6 ounces of meat equivalents a day to meet their protein needs. One whole egg or one ounce of cooked lean meats, poultry or fish qualifies as a one ounce equivalent.
Meat can be high in saturated fats and raise cholesterol, which can lead to an increased risk for heart disease.
But meat isn't the only source of protein. In the Midwest, it's easy to forget that legumes such as beans and seeds make a great meat-free alternative. Legumes are not only a great source of protein, fiber, vitamins and minerals, but they are also are cholesterol-free and contain little, if any, saturated fat. Legumes also tend to be lower in calories than their meat counterparts.
The different composition of legumes means that they have different ounce equivalents than meat. A one-ounce equivalent is equal to a quarter cup of cooked dried beans, one tablespoon of butter or half an ounce of nuts or seeds.
samrifkin@dailynebraskan.com
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