Ask Dr. Etingin: Morning appetite; Frozen dinners and take-out

Q: I have no morning appetite and generally don’t eat until later in the day, but I want that early morning protein boost. Any suggestions?

A: Start by eating in small amounts. For instance, begin with a Greek yogurt; it can have as much as 12 grams (g) of protein. For a midmorning snack, put a teaspoon of peanut butter (7 g) on a slice of toasted whole-grain bread (4 g) or some whole-grain crackers (1-2 g in five small crackers).

Alternate your yogurt every other day with a single egg mixed with fresh vegetables, flaxseeds and quinoa. You also can add seeds, nuts, and whole grains like quinoa to your yogurt. Two tablespoons of quinoa will add a gram of protein. A cup of most nuts provides between 8 and 18 percent of your Daily Value of protein.

The daily requirement of protein for women is 0.8 grams per kilogram of body weight. A kilogram is equivalent to 2.2 pounds. So if you’re 150 pounds, divide that by 2.2, which equals 68.2 kilograms. Multiply 68.2 by 0.8 and you need 55 grams of protein a day.

If you have a blender, try making your own protein shakes. A cup of milk has 8 g of protein. Then add fruits, vegetables, yogurt, and peanut butter. Beans and legumes have as much as 18 g of protein per cup, while all fruits contribute 1-2 g each.

Start slowly, then work your way up to a goal of at least one cup or one 4-ounce serving of a protein-based food every morning.

Q: I eat frozen dinners and take-out, but my blood pressure is high. How can I adjust my diet without cooking?

A: Even lean frozen dinners contain additives, preservatives, and sodium. If you must go with prepared food, opt for a plate from the hot or cold bar in your supermarket, where you can ask questions about how the food was prepared. Focus on baked fish or poultry, and low-sodium items. Stay away from fried foods or anything soaked in cheese, barbeque sauce, or gravy.

Salads are your best choice. Buy them premade, or purchase a pre-cut bag of lettuce and cut up the remaining fresh vegetables yourself. Purchase a precooked whole chicken or 4 ounces of cooked salmon from the hot bar; in addition to making a meal out of them, you also can dice them up for your salad.

Also, a fresh salad can be ruined with an unhealthy dressing. Stay away from creamy dressings and instead go with vinaigrettes. But rather than soak your salad, keep it on the side and simply dip your fork lightly into it. Another option is one-half of a mashed avocado instead of dressing. Nuts and seeds can add flavor. Dried cranberries and other fruits can be high in sugars. There also are lots of fresh fruits and vegetables that can be eaten raw as a side dish or a snack.

Supermarkets also make fresh soups; look for those with legumes or beans for their protein content. But check the sugar, fat, and sodium content. In a restaurant, stick with skinless poultry, lean meats, salads, and fresh bean-based soups. And always ask for a low-sodium meal.

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