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Meat and seafood are long-standing staples of protein in a healthy diet. But what, exactly, does protein do for our bodies?

Approximately 20 percent of the body’s daily required energy should come from protein, and protein is necessary to facilitate growth and healing. Sounds pretty important, right?

Because of that importance, it’s key to work in an adequate amount of protein into your diet. Thankfully, proteins are quite easy to include in most meals. Beef, pork, poultry and seafood can easily be incorporated into a whole slew of healthy recipes, from salads, to stews, to delicious bakes.

Read: 52 Foods You Can Say “Yes” To Series
Read: Marsh Commitment To Excellent Health

In the following video from our Marsh Diabetes Care Program series, Marsh Director of Nutrition and Wellness Mary Snell walks you through the ways to make healthy protein choices. She gives details on how to choose leans cuts of meat, ways to determine proper portion sizes and the importance of seafood in a balanced diet. While these tips are targeted toward those with diabetes, the knowledge is actually essential to anyone looking to make better diet choices.

Recipes from KraftRecipes.com:

Roasted Garlic and Nut-Crusted Fish
Servings: 4 (210 calories/serving)

• ½ cup KRAFT Light Sicilian Roasted Garlic Balsamic Vinaigrette Dressing
• 4 tilapia fillets (1 lb.)
• ¼ cup finely chopped PLANTERS Mixed Nuts
• 2 Tbsp finely chopped fresh cilantro
• 1 clove garlic, minced
• 1 tsp PLANTERS Peanut Oil

1. Pour dressing over fish in a shallow dish; turn to coat both sides of each fillet with dressing. Refrigerate 30 min. to marinate. Meanwhile, combine the nuts, cilantro, garlic and oil.
2. Heat the oven to 375°F. Remove the fish from the marinade; discard the marinade. Place the fish on a baking sheet sprayed with cooking spray. Top the fish with the nut mixture; press lightly into fish to secure.
3. Bake 10 to 12 min. or until fish flakes easily with fork.

Bountiful Beef Salad
Servings: 4 (360 calories/serving)

• 1 bag (10 oz.) mixed salad greens
• ½ lb. cooked roast beef, cut into strips
• 2 tomatoes, sliced
• 1 avocado, peeled, sliced
• ¼ cup red onion rings
• 3 hard-cooked eggs, sliced
• ½ cup KRAFT Thousand Island Dressing

1. Cover a serving platter with salad greens. Arrange the meat, tomatoes, avocado, onion, and eggs over the greens.
2. Serve with dressing.

Grilled Orange Chipotle Pork & Brown Rice
Servings: 6 (370 calories/serving)

• 1/3 cup KRAFT Zesty Italian Dressing
• ¼ cup orange marmalade
• 2 Tbsp chopped chipotle peppers in adobo sauce
• 1 pork tenderloin (1-½ lb.), butterflied
• 2 each small green and red peppers, quartered
• 1 large onion, quartered
• 3 cups cooked brown rice
• ½ cup BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream

1. Heat grill to medium. Mix the dressing, marmalade, and peppers. Reserve ¼ cup of the dressing mixture for later use.
2. Grill the meat and vegetables 13 min. or until meat is done (160°F), turning occasionally and brushing generously with the dressing mixture for the last 2 min. Remove the meat and vegetables from grill; let the meat stand 5 min. Meanwhile, cut the peppers into strips and the onions into thinner wedges. Toss the vegetables with the remaining ¼ cup dressing mixture.
3. Cut the meat into 6 pieces; spoon over rice. Top with vegetables and sour cream.

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