Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

protein

Safe Snacks for Traveling

Are you trying to eat healthy, but struggling with snacks? During my baby-steps to a healthier me, I’ve been struggling with snacks, especially when I travel. I think of all these great snacks that I can take with me, but then food safety realization sets in and suddenly I find myself at a loss. You […]

WRITTEN BY: Amanda Bohlen, Extension Educator, Family and Consumer Sciences, Washington County.

REVIEWED BY: Misty Harmon, Extension Educator, Family and Consumer Sciences, Perry County.

SOURCES:

  • Bohlen, A. (2018). Healthy Snacks. Live Healthy, Live Well. https://livehealthyosu.com/2018/03/01/healthy-snacks/
  • The Ohio State University Wexner Medical Center (2018). Patient Education. https://patienteducation.osumc.edu/Pages/Home.aspx

The Importance of Protein

My husband and I have gotten into power-lifting over the last year, so we very quickly learned just how important protein is for you, whether you lift regularly or not. Protein has become a very popular macronutrient in recent years, and with good reason. Protein is an important part of any diet and can consist […]

WRITTEN BY: Amy Meehan

SOURCES:

  • Larsen, TM., et al. (2010). The New England Journal of Medicine. Diets with high or low protein content and glycemic index for weight-loss maintenance. http://www.nejm.org/doi/full/10.1056/NEJMoa1007137#t=article
  • Halton, TL., and Hu, FB. (2004). Journal of the American College of Nutrition. The effects on high protein diets on thermogenesis, satiety and weight loss: A critical review. http://www.colorado.edu/intphys/Class/IPHY3700_Greene/pdfs/atkins/haltonProtein2004.pdf
  • The United States Department of Agriculture. (2016). Protein Foods. www.ChooseMyPlate.gov.

Making the New Dietary Guidelines a Part of Your Life: Protein Foods

This is the 4th post covering the 2015-2020 Dietary Guidelines for Americans key recommendations and how you can easily use them in everyday life! A Key Recommendation of the Dietary Guidelines: ““A healthy eating pattern includes… a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist, OSU Extension, Family & Consumer Sciences.

REVIEWED BY: Susan Zies, OSU Extension Educator, Family & Consumer Sciences

PHOTO CREDITS:

  • Amino Acid Chain Image obtained from Wikimedia Commons. Author of image: Robinmbetz.

SOURCES:

  • Live Smart Ohio (December 2015). Digesting the association between processed meat and cancer. Retrieved from: http://livesmartohio.osu.edu/food/hite-143osu-edu/digesting-the-association-between-processed-meat-and-cancer/
  • Live Smart Ohio (March 2016). How to perceive your portions. http://livesmartohio.osu.edu/food/homonai-3osu-edu/how-to-perceive-your-portions/
  • Mayo Clinic (May 2014). Legumes, in Nutrition and healthy eating. Retrieved from: http://www.mayoclinic.org/legumes/ART-20044278?p=1

REFERENCES:

  • American Heart Association (May 2015). Protein & heart health. Retrieved from: http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Protein-and-Heart-Health_UCM_434962_Article.jsp#.V36FZ0YrLIU
  • Harvard School of Public Health (2016). Protein. The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  • Medline Plus (February 2015). Amino acids. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
  • Medline Plus (June 2016). Dietary Proteins. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/dietaryproteins.html
  • Medline Plus (June 2016b). Kwashiorkor. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/001604.htm
  • Murphy, C. H., Oikawa, S. Y., & Phillips, S. M. (2015). Dietary Protein to Maintain Muscle Mass in Aging: A Case for Per-meal Protein Recommendations. The Journal of frailty & aging, 5(1), 49-58.
  • National Heart, Lung, and Blood Institute (December 2013). Use herbs & spices instead of salt. U.S. Department of Health & Human Services. Retrieved from: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf
  • National Institute of Health (March 2008). Making & maintaining muscle: How much protein do you need? U.S Department of Health & Human Services. Retrieved from: https://newsinhealth.nih.gov/2008/March/docs/01features_01.htm
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available athttp://health.gov/dietaryguidelines/2015/guidelines/
  • U.S. Department of Agriculture (2016). Protein foods. Myplate.gov. Retrieved from: http://www.choosemyplate.gov/protein-foods-nutrients-health
  • University of Rochester (2009). Visualize your portion size. Retrieved from: https://www.urmc.rochester.edu/crc/documents/VisualizeYourPortionSize12-01-09.pdf

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