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Fueling Your Body:  Selecting Foods to Feel Energized
 by Marisa Snyder

Maintaining healthy levels of iron and protein are key to keeping your body energized for better health and ready for your day’s activities. And, more and more consumers are realizing the importance of eating healthy.

According to the tenth Annual Consumer Attitudes About Nutrition Survey, sponsored by the soybean check off, good nutrition remains high amongst consumer concerns. In fact, nine out of ten Americans are somewhat or very concerned about the nutritional content of food, and seven in ten consumers said they changed their eating habits due to health or nutrition concerns.

Soyfoods are a high-quality source of protein. And, recent research from the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS), suggests that ferritin in soybeans can be an usable source of iron for women who are marginally iron deficient. This finding is important, as iron deficiency is prevalent among women, and can decrease cognitive function and productivity.

Incorporating foods made with soy is an easy way to add protein and iron to your diet. For example, one cup of soy flour (defatted) contains 47g of protein and 9.2 Mg of iron. Try substituting up to one-fourth of the total flour in your favorite recipe with soy flour.

Or, integrate soy recipes into your lunch or dinner menus. The following recipe meets the requirements of the FDA's health claim on soy protein, which states "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Foods that meet the health claim must contain 6.25 grams of soy protein and be low in fat, saturated fat and cholesterol.

Soy Pepper Bowls

1/2

cup chopped onion

2

cloves garlic, minced

1

teaspoon vegetable oil

8

ounces frozen all vegetable protein crumbles

1

cup diced tomatoes

1

cup water

1/3

chopped Anaheim chilies

1/2

teaspoon ground cumin

 

Salt

1/4

teaspoon ground pepper

1

cup uncooked brown rice cooked according to package directions

6

medium green peppers

 

Water

 

Prepared salsa, optional

 
Sauté onion and garlic in oil until softened. Add protein crumbles, tomato, water, chilies, cumin, 1/2 to 3/4 teaspoon salt and pepper; mix well. Bring mixture to boil; reduce heat and simmer 15 minutes. Gently mix in cooked rice. Cut 1/2 inch off the stem end of peppers; remove seeds and membrane. Bring water and 1 teaspoon salt to boil in large saucepan. Cook in boiling water 3 to 5 minutes; invert on paper towels to drain. Fill peppers with 3/4 cup of crumbles-rice mixture; place in 8-inch square baking dish. Bake at 376° F 20 minutes or until thoroughly heated. If desired, serve with salsa. Makes 6 servings.

Nutritional Analysis Per Serving: 284 Cal., 24.4 g pro., 49.5 g carb., 2.5 g fat (7% Cal. From fat), 0.3 g sat. fat, 0 mg chol., 11.9 g fiber, 158 mg sodium, 20 g pro. from soy, 0.28 fat from soy.

 

In the next issue of Optimom Fitness, we’ll provide more background and helpful hints on incorporating soyfoods into your life. For more information, reference www.talksoy.com or check out the U.S. Soyfoods Directory at www.soyfoods.com.

Marisa Snyder is a public relations account executive in St. Louis. Her main role is as communications project manager for the United Soybean Board and the soybean checkoff.