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4 Tips for a Protein-Packed Day
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Extra protein can be especially beneficial if you're healing after surgery. These suggestions will help you get more protein and extra calories in about the same amount of food you've been eating.
- Add nonfat dry milk or powdered protein supplements to regular whole milk. You can also add them to sauces and gravies or use them for breading meat, fish, or poultry. Cook cereals with milk instead of water. Use milk, half-and-half, and evaporated milk when making instant cocoa, canned soups, mashed potatoes, and puddings. Add extra ice cream to milkshakes. One cup of whole or nonfat milk contains about 8 grams of protein.
- Add small pieces of meat, fish, or poultry to soups and to vegetable, noodle, and rice casseroles. A 3-ounce portion of meat, fish, or poultry contains approximately 21 grams of protein.
- Add grated cheese to cream sauces, casseroles, or vegetables. Melt sliced cheese over hot apple pie. Combine cottage cheese and cream cheese with fruit. Use cream cheese and margarine on hot bread or rolls. A 1-ounce slice of American cheese contains about 5 grams of protein. One-half cup of cottage cheese has approximately 12 grams of protein.
- Blend finely chopped hard-boiled eggs into sauces, gravies, chopped meats, or salad dressings, or sprinkle over salads. One very large egg contains about 6 grams of protein.
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