50+ Lifestyles

Picking apart Protein with your Hy-Vee Dietitian

By Hannah Anderson MA, RDN, LDN, CLS
Hy-Vee Registered Dietician
(515) 695-3602     hannah.anderson1@hy-vee.com

Do you struggle with feeling sluggish throughout the day? This could be due to not having enough protein on your plate. Protein can play an influential role on energy levels and cravings! This is why it is important to prioritize protein at meals and snacks throughout the day to support weight management goals and overall health.

Why is protein all the rage? Protein is one of three essential macronutrients. Every cell in your body contains protein. Your body uses protein to repair cells, to make new cells and for growth and development. There is research to support the idea that our bodies will continue to feel hungry until we eat enough protein, even after we have eaten enough calories for the day! This means you could be eating enough calories yet still suffer with constant cravings and hunger if you aren’t eating enough protein.

To finally take back control, aim to include a source of protein with every meal and snack throughout the day. The best way to get enough protein is to fill a quarter of your plate with protein foods at each meal. This should be similar to the size of your palm or slightly larger than a deck of cards. For snacks, try combining protein with fiber such as nut butter (protein) and apple slices (fiber) or a hard-boiled egg (protein) and veggies or a piece of fruit (fiber).

Your Hy-Vee dietitian can work with you to help make sure your meet your specific protein needs so you can you can say good-bye to cravings for good! If you are ready to get started, schedule a complimentary Discovery Session today by contacting our Discovery Call Center via email nutritionservices@hy-vee.com or calling (515) 695-3121.

I highly recommend trying this recipe for Ahi Tuna Burger Wraps with 34 grams of protein per serving to help start reaching your daily protein goals!

Ahi Tuna Burger Wraps

Serves 4 (2 wraps each)

All you need:

2 Hy-Vee large eggs, lightly beaten
1 lb Fish Market skinless yellowfin ahi tuna steaks, finely chopped
1 cup Hy-Vee plain panko bread crumbs
1/2 cup chopped red bell pepper
1/4 cup chopped green onions
3 tbsp Hy-Vee Select Sriracha Mayo Sandwich Spread, plus additional for serving
1 tbsp refrigerated ginger paste
4 tbsp Gustare Vita olive oil, divided
16 butterhead lettuce leaves
8 (1/4-inch-thick) slices Hy-Vee Short Cuts cored pineapple
1/2 cucumber, thinly sliced
3 large red radishes, thinly sliced
1/4 small red onion, thinly sliced

All you do:

1. Line a baking sheet with parchment paper. Stir together eggs, tuna, bread crumbs, bell pepper, green onions, 3 tablespoons Sriracha spread and ginger paste in a medium bowl until well combined.
2. Form mixture into 8 (1-inch-thick) patties, using about 1/3 cup for each. Place on prepared baking sheet; cover and refrigerate for 30 minutes.
3. Heat 2 tablespoons oil in a large nonstick skillet. Cook 4 patties over medium-high heat for 2 to 4 minutes or until patties reach 165 degrees and are lightly browned, turning halfway through. Repeat cooking remaining 4 patties with remaining 2 tablespoons of oil.
4. To serve, layer 2 lettuce leaves together and top with 1 pineapple slice; place a pattie on top. Repeat with remaining lettuce leaves, pineapple slices and patties. Top patties with Sriracha spread, cucumber, radishes and red onion. Serve with additional Sriracha spread, if desired.

Recipe source: January/February 2024 Hy-Vee Seasons magazine, www.hy-vee.com/recipes-ideas/recipes/ahi-tuna-burger-wraps.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Research link as reference: https://www.nature.com/articles/s41430-023-01276-w.

Hannah Anderson is a registered dietitian at Hy-Vee. She can be reached at (515) 695-3602 or at hannah.anderson1@hy-vee.com.