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Vary Your Protein Routine

Vary Your Protein Routine

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Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what protein foods to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include protein in your snack

Try peanut or nut butter as a dip for apple or celery slices, or as a spread on whole grain crackers. A hard-cooked (hard-boiled) egg with a dash of pepper also makes a good protein snack.

Keep seafood on hand

Canned seafood, such as salmon, tuna, or crab, is quick to prepare and enjoy. Canned items also store well.

Add protein to your salad

Grilled chicken or shrimp adds tasty protein to a salad of mixed greens. Chickpeas or black beans are delicious, budget-friendly options, too.

Take protein on the go

Pack a mixture of unsalted nuts and sunflower seeds for a crunchy snack. Add some dried fruit like raisins, cranberries, or chopped dates for a touch of sweetness.

Get creative with beans, peas, and lentils

Make chili or stews with kidney or pinto beans, have a bowl of split pea soup for lunch or dinner, or enjoy lentils as a side dish. Check online for recipe ideas.

Serve up lean meat

Broil lean beef cuts like sirloin, top round, or flank steak. Sliced into strips, they’re great over greens, in a sandwich, or as is.

The benefits of healthy eating add up over time, bite by bite.

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025