Heart Healthy, High Protein Foods to Fill You Up, Not OUT!

by Brooke Joanna Benlifer, RD

Garbanzo Beans: 1/2 cup = 135 calories, 7 gm protein
Soybeans (Edamame): 1/2 cup = 127 calories, 11 gm protein
Kidney Beans: 1/2 cup = 105 calories, 7 gm protein
Cottage cheese (Low fat): 1/2 cup = 100 calories, 15 gm protein
Egg: 1 large = 74 calories, 6 gm protein
Tuna: canned 3 oz = 135 calories, 30 gm protein
Salmon: canned 3 oz = 120 calories, 17 gm protein
Almonds: 1 oz = 169 calories, 6 gm protein
Spinach: cooked 1 cup = 41 calories, 5 gm protein
Tofu: silken, firm, 1 slice = 52 calories, 6 gm protein

Protein-rich foods delay gastric emptying, meaning that you feel fuller longer. This is good news for anyone trying to manage their weight. When people get ravenous, there is a tendency to grab whatever food is quick and convenient, even if it’s not a healthy choice. Including some protein with each meal and snack can help keep you satisfied, ultimately resulting in greater satiety, better food choices, and a healthy weight!

Easy Salmon Supper
(courtesy of Food & Family magazine, Holiday 2006)
Prep: 15 min
Total time: 45 min
2 cups thinly sliced carrots (about 5 medium)
1/2 cup Kraft Roasted Red Pepper Italian with Parmesan Dressing, divided
4 salmon fillets (1 lb)
1 can (14 1/2 oz) diced tomatoes, drained
2 cups Minute Brown Rice, prepared as directed on pkg.

Preheat oven to 375 degrees F. Toss carrots with 1/4 cup of the dressing in 13 x 9 in baking dish. Spread in single layer. Bake 15 min. Stir carrots; top with salmon. Combine tomatoes and remaining 1/4 cup dressing; spoon over salmon. Bake an additional 15 min or until salmon flakes easily with fork. Serve over rice.
Makes 4 servings.
Nutrition Info per serving:
400 calories
11 gm fat (2.5 gm sat fat)
55 mg cholesterol
450 mg sodium
47 gm carb
5 gm fiber
10 gm sugar
27 gm protein
180% DV for Vit A
15% DV for Vit C
6% DV for Calcium
8% DV for Iron

  • Brooke Joanna Benlifer, RD is a Cornell University graduate and Registered Dietitian with expertise in a variety of medical issues, from diabetes and cardiac care, to renal health and GI issues. She has a strong interest and background in weight management, emotional eating, sports nutrition and corporate wellness. She maintains a private practice, working with clients of all ages, from pediatric to geriatric, and has done freelance writing for DrWeil.com. Call 619-206-8022 to schedule an appointment.
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    admin on December 8th 2007 in Uncategorized