Our goal is to achieve an energy balance and a healthy weight by providing and promoting the following:
- Increase consumption of local fruits and vegetables, legumes, whole grains, and nuts;
- Essential micronutrients such as vitamins and certain minerals.
- Sufficient essential “complete protein” to provide all essential amino acids;
- Examples of foods with protein concentrations greater than 7 percent include soybeans, lentils, kidney beans, white beans, mung beans, chickpeas, cowpeas, lima beans, pigeon peas, lupines, wing beans, almonds, Brazil nuts, cashews, pecans, walnuts, cotton seeds, pumpkin seeds, sesame seeds, spirulina and sunflower seeds.
- Examples of food staples and cereal sources of protein, each with a concentration greater than 7 percent, are (in no particular order) buckwheat, oats, rye, millet, maize (corn), rice, wheat, spaghetti, bulgar, sorghum, amaranth, and quinoa.
- Read more about Diet-Diversity-in-Rural-Haiti.
- High-protein foods include:
|Food||Amount of protein|
|Soy protein isolate||80 g per 100 g|
|Boiled soybeans||12 g per 100 g|
|Whey protein concentrate||up to 89 g per 100 g (Average, varies between brands)|
|Whey protein isolate||90+ g per 100 g (Average, varies between brands)|
|Peanuts*||24 g per 100 g|
|Hamburger patty||26 g per 100 g|
|Steak||27 to 34 g per 100 g|
|Chicken breast*||31 g per 100 g|
|Tuna fillet||30 g per 100 g|
|Tuna, canned*||26 g per 100 g|