Many of us willingly gorge on processed, high-fat meals.
While the bites might be delicious at the time, the type of eating can cause us to develop unhealthy habits and leave us with a wider waistline.
“We need to change the balance on our plate from 50 to 60 percent processed, low-fiber carbohydrate and 40 percent to 50 percent protein to 50 percent low-carbohydrate vegetables, 25 percent high-fiber unprocessed starchy vegetable and 25 percent lean protein, such as animal flesh or a vegetable source,” says Mary Jean Christian, a registered dietitian and UCI Health Diabetes Program coordinator.
The produce section of the supermarket or farmer’s market can be a powerful tool to prevent chronic disease and promote a healthy body weight, says Christian, a certified diabetes educator. Using a variety of lean animal proteins, especially fish and vegetable protein sources like dried beans and peas, can meet our protein needs without increasing blood cholesterol and blood pressure.
The average adult needs 50 to 70 grams of protein a day, so replace processed meals with a lean protein meal. Try this satisfying dish for starters and pair with wild rice and steamed vegetables.
Herb-Crusted Tilapia for Two
Servings: 2
Ingredients
- Two tilapia fillets (about 3/4 pound)
- 1 tablespoon flour
- 1 large egg
- 1 tablespoon water
- 2 tablespoons mixed herbs
- 1/2 cup panko (Japanese-style breadcrumbs)
- 1 tablespoon olive oil
Directions
Sprinkle flour on waxed paper and rub fillets with flour.
Beat egg with water in a shallow dish.
On waxed paper, mix panko with herbs.
Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish.
Heat oil in a nonstick frying pan to medium high.
Sauté fish about three minutes.
Turn once and cook for another three minutes.
Serve immediately.
Nutritional information
Serving size: 1 fillet
- Calories 317
- Protein 39 g
- Fat 11 g (31 percent calories from fat)
- Cholesterol 148 mg
- Carbohydrates 15 g
- Fiber 1.5 g
- Sodium 132 mg