Pump up the protein

By Kimberly Adler-Morelli

Some weightlifters take protein supplements to bulk up their muscles. But why does the average person need protein in their diet? Because this nutrient does a lot for your body. It’s in almost everything: muscles, tendons, enzymes, hormones, skin and even hair. It also fuels your body and carries oxygen in your blood.

Most people should get 10% to 35% of their daily calories from protein. The good news? No pills or powders needed — it can all be from what’s on your plate.

Foods rich in protein include:

• Eggs
• Fish
• Poultry
• Lean beef or pork
• Dairy products (think cottage cheese or yogurt)
• Seeds
• Nuts and nut butters
• Legumes (beans and peas)
• Grains (like wheat, rice, oats or corn)

If you’re looking for an on-the-go protein boost, power bars are a good choice. You can whip them up from easy-to-find ingredients that pack a protein punch. And you can’t go wrong with peanut butter: Versatile. Tasty. And a protein powerhouse.

Peanut butter cereal bars

Ingredients:

• ½ cup honey
• 1 cup peanut butter (or swap out for another nut butter)
• 2 cups rice cereal or unsweetened cereal flakes
• 2 cups quick oats
• 1 cup raisins or other dried fruit

Directions:

Bring honey to a boil in a saucepan. Reduce heat to low and stir in peanut butter. Add the rest of the ingredients and mix well. Remove from heat. Spray an 8-inch square pan with cooking spray and press the mixture into the pan. When cool, cut into 16 bars.

Source: myplate.gov