Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Timely tips for the Arkansas home gardener.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
Arkadelphia, Ark. –
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products,
nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are
also part of the Vegetable Group. Foods in the protein group provide nutrients that
are vital for health and maintenance of your body including protein, B vitamins (niacin,
thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function
as building blocks for bones, muscles, cartilage, skin, and blood. They are also
building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients
that provide calories (the others are fat and carbohydrates). B vitamins found in
this food group serve a variety of functions in the body. They help the body release
energy, play a vital role in the function of the nervous system, aid in the formation
of red blood cells, and help build tissues. Iron is used to carry oxygen in the blood.
Magnesium is used in building bones and in releasing energy from muscles. Zinc is
necessary for biochemical reactions and helps the immune system function properly.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8
ounces per week of seafood my help reduce the risk for heart disease. Seafood varieties
that are commonly consumed in the United States that are higher in EPA and DHA and
lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout,
and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury).
The health benefits from consuming seafood outweigh the health risk associated with
mercury, a heavy metal found in seafood in varying levels. Adults need to eat five
1 ounce servings/equivalents of protein per day. In general, 1 ounce of meat, poultry
or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts
or seeds can be considered as 1 ounce equivalents from the Protein Foods Group.
When selecting protein foods, choose lean or low-fat meat and poultry. The leanest
beef cuts include round steaks and roasts (eye of round, top round, bottom round,
round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest
pork choices include pork loin, tenderloin, center loin, and ham. Choose extra lean
ground beef. The label should say at least “90% lean”. Buy skinless chicken parts,
or take off the skin before cooking. Boneless skinless chicken breast and turkey
cutlets are the leanest poultry choices. Choose lean turkey, roast beef, ham or low-fat
luncheon meats for sandwiches. Choosing foods that are high in saturated fat and
cholesterol may have health implications. Diets that are high in saturated fats raise
“bad” cholesterol levels in the blood. The bad cholesterol is called LDL (low-density
lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk of coronary
heart disease. Some food choices in this group are high in saturated fat. These
include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef,
regular sausages, hot dogs, and bacon, some luncheon meats such as regular bologna
and salami, and some poultry such as duck. To help keep blood cholesterol levels
healthy, limit the amount of these foods you eat. Eating peanuts and certain tree
nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease
when consumed as part of diet that is nutritionally adequate and within calorie needs.
Because nuts and seeds are high in calories, eat them in small portions and use them
to replace other protein foods, like some meat and poultry, rather than adding them
to what you already eat. In addition, choose unsalted nuts and seeds to help reduce
When preparing meats, trim away all of the visible fat from meats and poultry before
cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
Drain off any fat that appears during cooking. Skip or limit breading on meat, poultry
or fish. Breading adds calories and will cause the food to soak up more fat during
frying. Prepare beans and peas without added fats. Choose and prepare foods without
high fat sauces or gravies. If you find consuming enough seafood is difficult, try
this delicious Salmon burger recipe with Sweet potato oven fries. Combining the two
offers 1 ½ cups of vegetables, 2 oz of grains, and 3 oz of protein in an under 500
calorie meal loaded with vitamin A, vitamin C, and dietary fiber. Who knew nutrition
could be so tasty?
Sweet Potato Oven Fries
4 large sweet potatoes(yams)
1 ½ tbsp canola oil
1 tbsp lemon pepper seasoning blend
Egg whites from 2 eggs, whisked
2 tbsp plain low-fat yogurt
¼ tsp ground black pepper
1 14.75-ounce can pink or red salmon
2 green onions, chopped
½ cup red bell pepper
8 crackers, unsalted tops (saltine-like), crushed
2 tsp lemon juice
2 whole-wheat buns
Bibb lettuce, 8 leaves
2 medium tomatoes, sliced
Place oven rack in center, heat oven to 425 degrees. Wash and scrub sweet potatoes,
slice in wedges, length-wise. In a large bowl, toss potato wedges with canola oil
and seasoning. Spread on cookie sheet. Roast in oven, turning occasionally, until
tender and golden brown, about 30-40 minutes. While sweet potatoes are roasting,
prepare salmon burgers. Drain salmon, place in a medium mixing bowl and flake. Fold
in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt.
Shape into 4 patties. Coat large nonstick skillet lightly with cooking spray; heat.
Cook salmon burgers until golden brown, turn, and continue cooking until other side
is golden brown. Serve burgers with sliced tomatoes and lettuce on whole –wheat buns.
By JoAnn Vann County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: JoAnn Vann County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
640 S. 6th Street, Suite B, Arkadelphia AR 71923
The Arkansas Cooperative Extension Service is an equal opportunity/equal
access/affirmative action institution. If you require a reasonable accommodation to
participate or need materials in another format, please contact your County Extension
office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.
The Arkansas Cooperative Extension Service offers its programs to all eligible
persons regardless of race, color, sex, gender identity, sexual orientation, national
origin, religion, age, disability, marital or veteran status, genetic information,
or any other legally protected status, and is an Affirmative Action/Equal Opportunity