{"id":194,"date":"2024-03-12T16:38:07","date_gmt":"2024-03-12T23:38:07","guid":{"rendered":"https:\/\/www.kitsapcooks.com\/?page_id=194"},"modified":"2024-03-12T16:55:52","modified_gmt":"2024-03-12T23:55:52","slug":"194-2","status":"publish","type":"page","link":"https:\/\/www.kitsapcooks.com\/?page_id=194","title":{"rendered":"Your Protein Routine"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltp0k9hu-59dff5dc05a22a225bf94e84bd15ccf6\">\n.avia-section.av-ltp0k9hu-59dff5dc05a22a225bf94e84bd15ccf6{\nbackground-color:#83a846;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-ltp0k9hu-59dff5dc05a22a225bf94e84bd15ccf6 main_color avia-section-default avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-194'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-iyquq-c939d896516d05fd4b11a34ccb4f0dca av_one_full  avia-builder-el-1  avia-builder-el-no-sibling  first flex_column_div  '     ><section  class='av_textblock_section av-ltp0bg7f-0cd516c1423f71cfebf8aeb7e2175e77 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center;\">Vary your protein routine<\/h1>\n<h5 style=\"text-align: left;\">Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products,<br \/>\nnuts, and seeds) sources. We all need protein-but most Americans eat enough, and some eat more than they<br \/>\nneed. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day<br \/>\ndepending on overall calorie needs.<\/h5>\n<\/div><\/section><\/div>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltp0xl22-96b0bd1b37baddfbce2544776b2f9730\">\n.avia-section.av-ltp0xl22-96b0bd1b37baddfbce2544776b2f9730{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.kitsapcooks.com\/wp-content\/uploads\/2024\/03\/protein-300x215.png);\nbackground-position:50% 0%;\nbackground-attachment:fixed;\n}\n.avia-section.av-ltp0xl22-96b0bd1b37baddfbce2544776b2f9730 .av-section-color-overlay{\nopacity:0.7;\nbackground-color:#ffffff;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-ltp0xl22-96b0bd1b37baddfbce2544776b2f9730 main_color avia-section-default avia-no-border-styling  avia-builder-el-3  el_after_av_section  avia-builder-el-last  avia-full-contain avia-bg-style-fixed av-section-color-overlay-active container_wrap sidebar_right'  data-section-bg-repeat='contain'><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-194'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-d2jyq-207818b7da768ba06dd7940bca846aff av_one_half  avia-builder-el-4  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ltp0cl13-e541024e7cf7d72ff2a120fa89fcf8fb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>1 Vary your protein food choices<\/h3>\n<p>Eat a variety of foods from the Protein Foods Group<br \/>\neach week. Experiment with beans or peas, nuts,<br \/>\nsoy, and seafood as main dishes.<\/p>\n<h3>2 Eat seafood in place of meat or poultry twice a week<\/h3>\n<p>Select a variety of seafood, including those that are<br \/>\nhigher in oils and low in mercury,<br \/>\nsuch as salmon, trout, and herring.<\/p>\n<h3>3 Select lean meat and poultry<\/h3>\n<p>Choose lean cuts of meat like round or sirloin and<br \/>\nground beef that is at least 93% lean. Trim or drain<br \/>\nfat from meat and remove poultry skin.<\/p>\n<h3>4 Save with eggs<\/h3>\n<p>Eggs can be an inexpensive protein option and part<br \/>\nof a healthy eating style. Make eggs part of your<br \/>\nweekly choices.<\/p>\n<h3>5 Eat plant protein foods more often<\/h3>\n<p>Try beans and peas (kidney, pinto, black, or white<br \/>\nbeans; split peas; chickpeas; hummus), soy products<br \/>\n(tofu, tempeh, veggie burgers), nuts, and<br \/>\nseeds. They are lower in saturated fat and<br \/>\nsome are higher in fiber<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-aacpm-ad0db8a19f50da6fc17bf08d4b6d4469 av_one_half  avia-builder-el-6  el_after_av_one_half  avia-builder-el-last  flex_column_div  '     ><section  class='av_textblock_section av-ltp0hati-c168f396b571c621e64fcd86eb43740a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>6 Consider nuts and seeds<\/h3>\n<p>Choose unsalted nuts or seeds as a snack, on salads,<br \/>\nor in main dishes. Nuts and seeds are a concentrated<br \/>\nsource of calories, so eat small portions to keep calories in<br \/>\ncheck.<\/p>\n<h4>7 Keep it tasty and healthy<\/h4>\n<p>Try grilling, broiling, roasting, or baking-they don&#8217;t<br \/>\nadd extra fat. Some lean meats need slow, moist<br \/>\ncooking to be tender-try a slow cooker for them. Avoid<br \/>\nbreading meat or poultry, which adds calories.<\/p>\n<h3>8 Make a Healthy Sandwich<\/h3>\n<p>Choose turkey, roast beef, c~nned tuna or salmon, or peanut butter for sandwiches.Many deli meats, such as regular bologna or<br \/>\nsalami, are high in fat and sodium-make them occasional treats only.<\/p>\n<h3>9 Think small when it comes to meat portions<\/h3>\n<p>Get the flavor you crave but in a smaller portion.<br \/>\nMake or order a small turkey burger or a &#8220;petite&#8221; size steak.<\/p>\n<h3>10 Check the sodium<\/h3>\n<p>Check the Nutrition Facts label to llmrt sodium.<br \/>\nSalt is added to many canned foods-including<br \/>\nsoups, vegetables, beans, and meats. Many processed<br \/>\nmeats&#8211;such as ham, sausage, and hot dogs-are high in<br \/>\nsodium. Some fresh chicken, turkey, and pork are brined in a<br \/>\nsalt solution for flavor and tenderness.<\/p>\n<\/div><\/section><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><\/div><div id='after_section_2'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-194'><div class='entry-content-wrapper clearfix'>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":7,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-194","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages\/194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=194"}],"version-history":[{"count":0,"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=\/wp\/v2\/pages\/194\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.kitsapcooks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}