The amount of lean dietary protein that people eat is important, as is when they eat it, registered dietitian Joan Salge Blake writes. Experts say 25 to 30 grams of protein should be evenly divided among three daily meals to maximize satiety and muscle protein synthesis.
Personal trainer Emily Zaler says modifying recipes to add in protein powder and switching sugar to stevia or Splenda allows people to indulge their cravings for sweets without wrecking their diet. She has an e-book of recipes along with smartphone applications, and her success shows how far protein powders have come in cooking.
A whole-wheat bagel with jam, a protein shake with extra carbohydrates, oatmeal and Greek yogurt are some great options for fueling a workout, says registered dietitian Manuel Villacorta. He says to eat at least 45 minutes before a workout and to look for foods with simple and complex carbohydrates that will offer continued energy.
Studies indicate that a breakfast rich in protein and fiber creates a longer-lasting feeling of fullness, which can be especially beneficial for schoolchildren. Eggs, Greek yogurt and whole-wheat toast are good choices, yet many children skip breakfast or choose food high in sugar or fat.
Consumers know whole-wheat pasta is healthier, but until recently they've largely passed it up. Now, better-tasting versions of the noodles are finding favor among restaurant guests, and more eateries are offering whole-wheat pasta as an option. "[Customers] prefer the long pastas, spaghetti and linguine, to the short types, although whole-wheat penne is very good. And even though most people prefer it with marinara, it also works well with spicier sauces and even with calamari," said Giuseppe Staiano of Giuseppe Ristorante in North Haledon, N.J., where guests order whole-wheat pasta about 20% of the time.