What are the key ingredients for a nourishing meal? (If you didn’t catch my recipe for a nourishing life post – be sure to check it out.) Eating something nourishing means eating something that will foster growth and good health. As moms, our job is to be the nourisher. It started in pregnancy…nourishing our babies with what we ate and that continues now with providing the right nourishment for our children to grow and thrive. Think of it as an honor, a badge, and a superhero strength! I think we need a cape with a capital N. 🙂 This Pineapple Chicken Salad recipe is a perfect start to that nourishment.
A trendy word in the nutrition world right now is protein. Lots of buzz about this word. Take a walk down the supermarket aisles and you will likely see it in some marketing messages. But whats the buzz about?
Let’s break it down:
Protein is responsible for three things:
- Building. Every day our bodies are building cells, tissues and muscles and it needs protein to do it. Especially during periods of grown – like in infancy, childhood and pregnancy – protein is critical.
- Repairing. Healing cuts and wounds…protein to the rescue!
- Protecting. Our immune systems can fight off diseases with antibodies – which are built by protein.
Now here’s where it gets interesting.
How much protein do we need?
Here are some general guidelines that fit most healthy people. (However, if you have certain medical conditions, be sure to check with your doctor or dietitian.)
- Teenage boys (ages 14-18 years) need about 52 grams protein per day.
- Men (ages 19 and older) need about 56 grams protein per day.
- Teenage girls and women (ages 14 and older) need about 46 grams protein per day.
- Pregnant or nursing teenagers and women need about 71 grams per day.
How much do we normally eat on average? Too much according to a 2012 survey from the National Center of Health Statistics.
- Men eat, on average, 102 grams protein per day.
- Women eat, on average, 72 grams protein per day.
So what does this mean? Is eating extra protein a bad thing? Is it a good thing? Does eating extra protein make us stronger?
Eating extra protein does not directly increase the size or strength of your muscles. Only exercise strengthens muscles.
The amount of protein found from foods in a typical diet is usually enough to adequately build cells and tissue. Where can we find this protein?
Back to that definition of nourishing. Providing substances necessary for growth, health and good condition. Well, protein is part of that. And here’s a recipe that can be nourishing as well.
Kid-pleasing, perfect for neighborhood gatherings and the perfect complement to a satisfying and nourishing meal. Pineapple Chicken Salad. Start it with a rotisserie chicken. You can eat twice off of one purchase.
- 2 cups cooked chicken breast
- 2/3 cup reduced-fat mayonnaise
- 2 ribs celery, finely chopped
- 2 tablespoons lemon juice
- 8 ounce can pineapple tidbits or crushed pineapple, drained
- Salt and pepper, to taste
- Place chicken, mayonnaise, celery and lemon juice in a bowl. Stir to combine.
- Add pineapple and gently stir. Season with salt and pepper to taste.
- Serve with crackers or as a sandwich. Also great as part of a lettuce salad.