I love a good hamburger or pork rib BBQ, but I began looking for other sources to get my protein. Plus, recent health reports suggest less meat and a more plant-based diet of vegetables & fruits offer a healthier lifestyle.
In my research, legumes (beans, peas, lentils, soybeans & peanuts) provide another protein source. Lentils and soybeans may have about half as much protein as meat, but because they are low in fat and calories and high in fiber- they are a perfect option. When combined with whole grains, like brown rice, you can get the same "quality" of protein as meat. Plus, they are gluten-free, which may interest people who want gluten-free food choices. These things add up to a healthier option for your body. I found lentils to be very filling & satisfying as well.
If you buy dried legumes, be sure to wash them thoroughly in case of stray hulls. If you buy them in a can, always drain the juice and rinse them as well. Dried beans & peas can be counted as both a protein and a vegetable.
I also found they give me more energy, I feel less 'heavy,' and I sleep better; plus, I am happy to report that I lost pounds!
Surprisingly, these vegetables are also a source of protein: watercress / alfalfa sprouts / spinach / Bok choy / asparagus / collard greens / broccoli / brussels sprouts & cauliflower. So, mom did know best, telling me to finish all my veggies.
I will continue eating hamburgers and making my famous ribs in a crockpot, but it will be less frequent. I even found a recipe for "Apricot Lentil Soup," which initially I thought, "ugh," but wow, what a delicious surprise.
So, experiment for yourselves! Happy and healthy eating.
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon's onto something important here. A lot of people ask me, "How can I eat healthier on a fixed retirement income?" The answer often comes back to plant-based proteins like the ones she mentions. Black beans, chickpeas, and lentils typically cost about 75% less per serving than lean meat while delivering comparable nutrition.
Here's what makes this especially smart for retirees: the American Heart Association and the Academy of Nutrition and Dietetics both recommend increasing plant protein intake as we age. These foods help manage blood pressure, cholesterol levels, and weight - all things that can affect your Medicare supplement premiums and out-of-pocket healthcare costs down the road. Plus, the high fiber content Sharon mentions supports digestive health, which becomes more important as we get older.
Try starting with one plant-based meal per week, maybe that lentil soup Sharon discovered. Once you see how satisfying and budget-friendly it can be, adding more becomes pretty natural.