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How to Get More Protein in Your Diet and Why It’s Important
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When you’re working with tuna or chicken, you’re already in the realm of high-protein meals. But adding one creamy ingredient to your recipes can pack in even a little more of this muscle-building nutrient
This clever, dietitian-approved tip will add protein to your tuna or chicken salads while cutting saturated fat
Nutrition Tip of the Day: Add This High-Protein Ingredient to Your Chicken or Tuna Salad
Using Greek yogurt in place of mayo in your tuna or chicken saladadds even more protein to the meal, Caroline Susie, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com
“Give me a can or pouch tuna any day of the week,” Susie says. “It’s affordable, high-protein and an awesome way to get my omega-3s, which is a win for my heart and my brain.”
Previously, Susie listed canned and pouch tuna as one of her favorite no-cook proteins. Then, adding Greek yogurt to your tuna salad “also kicks up the protein,” she says
A can of tuna typically has around 28 grams of protein, she says, and a half-cup of plain low-fat Greek yogurt adds another 10 grams or more, depending on the brand
Why It Matters
Tuna and chicken are already packed with protein. And tuna also comes with heart- and brain-healthy omega-3 fatty acids
Swapping out at least some of the mayo in your dishes for plain Greek yogurt reduces saturated fat and calories while adding more satisfying protein to your meal
“Greek yogurt is high in protein, and it is so incredibly versatile,” Susie says. “Adding it to your chicken or tuna salad, or adding it into recipes that call for sour cream or cream cheese is just a really easy way to blend in additional protein.”
“I swear, you don’t know the difference,” she adds
How to Get Started
Everyone has their own go-to recipe for chicken or tuna salad, Susie says. But adding Greek yogurt alongside or in place of mayo can bump up the protein in the meal
On hot summer days, she loves to have her high-protein tuna salad with crackers or “some delicious bread,” she says. But you can also put it in a wrap or over veggies and greens for a filling, refreshing meal
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
