Delicious Living Blog

For a healthy 2014, focus on these nutrition numbers

Rather than falling into the “counting” trap—calories, fat grams, whatever—focus on what you can eat so that food  becomes your friend, not the enemy. To get fit and fabulous in 2014, keep your eye on these nutrition numbers.

15-20 grams protein at every meal.

Protein is the current darling of the nutrition world, and not just for its muscle-building benefits. Strong scientific evidence points to protein as a satiety superstar. Eating a protein-rich breakfast is particularly important for keeping hunger at bay and preventing overeating later in the day, a common downfall for many.

Here are some examples of how to get 15–20 grams of protein at each meal.

Breakfast: one 5.3-ounce container of real Greek yogurt contains 15 grams of protein; and 1 ounce (about 23) almonds provides 6 grams

Lunch: a 3-ounce serving of canned salmon provides 20 grams of protein

Dinner: 1/2 cup of firm tofu offers 20 grams of protein

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