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Protein at the Bear Pantry

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Protein is the nutrient that we use to build and repair cells throughout our entire body—our muscles, hair, skin, nails, and even our metabolism and hormones are all influenced by protein. 

Not only does protein play these important roles inside cells, but it also helps us in our day-to-day hunger. Protein aids in satiety, which means we feel fuller for longer from our meals. Especially for those of us who are on a limited budget for food, feeling less hungry & staying satisfied from our meals is so important! 

The Bear Pantry offers many protein-rich foods to help you get what your body needs, including:  

Animal sources 

  • Milk
  • Yogurt
  • Cheese 
  • Eggs 
  • Canned meats (tuna, chicken, salmon, sausage) 
  • Spam 
  • Beef ravioli 

Plant sources 

  • Beans (black, kidney, lentils, red, white, chickpeas) 
  • Nut butters 
  • Nuts and trail mix 
  • Grains: quinoa, farro 

Here are 3 tips to help get enough protein in your day: 

  1. Whatever the source, try to include a protein source with every meal in some way. Having scrambled eggs with cheese for breakfast, putting canned meat or cheese in a sandwich, eating yogurt with your fruit, and adding milk as an ingredient (or a drink on the side) are all easy ways to up your protein.
  2. Animal proteins (meat, poultry, fish, dairy, eggs) typically pack more punch when it comes to protein content. Our bodies can use that protein very efficiently. If you aren’t a vegetarian or vegan, incorporating animal protein is a great way to get in your protein each day.
  3. At first glance, a lot of non-animal products might not seem to have as much protein—but combining two of them in a meal helps to boost that number and creates complementary proteins. Pairing complementary proteins provides all the essential building blocks your body needs to be a full and nutritious protein source. It’s a win-win! 
    • Some common combinations are rice and beans, hummus and bread, peanut butter on whole grain crackers, and soup with lentils and noodles. 

 Bear Pantry is here to help you meet your protein needs, stay strong, and keep you feeling full and satisfied! Our current hours are Monday, Tuesday, and Thursday from 10am-3pm, and Wednesday from 12pm-5pm. Come see us to find out more and stock up for the week.

Utilize the Pantry for Your Food Budget

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 Whether you’re a student on a low budget or a parent trying to keep the food bills at bay, we could all use some tips on managing our grocery budget properly so we can save more money. Grocery shopping on a budget doesn’t mean you have to sacrifice your health.   

There are several easy ways to stretch your food budget and still enjoy delicious healthy meals. Here are just a few: 

  • Use a Budget 
    • Food is a big chunk of your budget. Having a budget and sticking to it is a big part of making the most of the resources you have. 
    • Use cash when shopping at the grocery store. Cash is a great way to limit those little “splurges” that are so tempting in the grocery aisles. 
  • Don’t Shop When You Are Hungry 
    • If you shop for groceries when you are hungry, it can be hard to resist the many temptations found around every corner and at the end of every aisle.
  • Make a Grocery List 
    • Making a list helps you not only stick to a budget, but it helps you remember what you need.  
    • Using a pre-made grocery list allows you to “shop” your pantry before heading to the store. Marking off items you don’t need is a great way to “remember” what you don’t need when you are shopping. 
  • Plan Your Meals 
    • Planning your meals will save time and reduce stress because you don’t have to spend time thinking about “what’s for dinner”. 
  • Learn to Cook 
    • Cooking is way cheaper than eating out and it’s a lot healthier too! Not only can you save money by learning to cook, but you also save in extra calories that come with eating out. 
  • Use Leftovers 
    • Save your money. Save your leftovers. Planning for leftovers is not only a great way to stretch your grocery budget, but it saves you time in the kitchen by cooking less!
  • Learn how to Stock Your Pantry and Store Your Groceries
    • Having items like canned fruits, vegetables, pasta, and rice that won’t spoil quickly helps stretch your grocery budget.  
    • Remember to check expiration dates and rotate items so that those that are closer to the expiration date are used first. 

Ideas for comfort meal starters from the pantry include: 

  • Ramen Chicken Noodle Soup: Ramen Noodles + canned carrots + canned chicken  
  •  Minestrone Soup: Pasta + Great Northern Beans + diced tomatoes  
  •  Corn Chowder: Canned corn + Canned potatoes + cheese   
  •  Southwest Chicken Soup: Canned chicken + black beans + canned diced chilies and tomatoes