Protein is often called the building blocks of life because it consists of amino acids necessary for the body to function at optimal levels. When it comes to protein, bodybuilders love it and aspiring dieters are starting to understand how beneficial it can be.
Unfortunately, getting more protein in the diet is only healthy if it comes from a good source. In other words, eating triple-stacked burgers will do more harm than good, regardless of the protein content. Being here some healthy ways to get more of it in your diet.
How much protein do I need?
Unfortunately, that’s not a simple answer. The amount of protein we need varies based on age, lifestyle, diet goals and many more options. We focus on the standard average adults between 20 and 60 years old. It is typical for men in this age group to exceed protein recommendations; this age group of men tends to eat more meat, poultry and eggs than recommended. Even athletes often consume more protein than they need without supplements because their calorie needs are higher.
Calculating the amount of protein becomes confusing. Most guidelines are in grams. According to the National Institute of Health’s dietary guidelines (2), a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. What does that mean when I eat a meal? In plain words, aim for between 10% and 35% of your calories to come from protein. A typical adult needs 2,000 calories per day, 200-700 calories should come from protein.
And for women during pregnancy, you should consume a minimum of 75 grams of protein per day (and a maximum of 100 grams), which accounts for at least 25 percent of your calorie intake. Protein positively affects the growth of fetal tissue, including the baby’s brain.
According to the American Academy of Pediatrics, your child needs protein for the proper growth and functioning of his body, including building new tissue and producing antibodies that help fight infections. Without essential amino acids (the building blocks of proteins), children would be much more susceptible to serious diseases. Children need protein to provide the building blocks that help their muscles grow. (1)
There are several sources from which we can get proteins. These include meat, fish, eggs and plant sources. A typical serving of meat or fish is 3-4 ounces. (how often do you see a four-ounce steak on the menu?) A typical portion size is about the size of a deck of cards.
Meal plan
Plan to create your meals with protein as the guest of honor. Many people make the mistake of thinking that meal planning has to be glamorous, with the best, elaborate recipes from Pinterest. In reality, meal planning can be very simple: choose a protein source, fill half your plate with vegetables, and add a small portion of complex carbohydrates.
Vegetable protein sources
Usually when someone hears about it plant-based dietsthey imagine vegetarians and vegans. However, plant-based eating without further distinction often refers to those who prefer plant-based food sources. The reasoning behind this varies from person to person: some are simply looking for healthier food sources, while others focus on sustainability issues and choose foods that can reduce their impact on the environment.
The other benefit of eating plant-based diets is affordability. Chickpeas, lentils, quinoa, and other plant-based protein sources (like hummus) are often significantly more affordable, so your dollar will keep you full longer. While eggs and Greek yogurt aren’t considered plant-based foods, they are other meat-free options that have numerous benefits. Below are some tips to ensure your plant-based diet meets your nutritional needs.
- There are several plant-based milks to choose from. Almond and soy-based milks are two of the most popular, but there are a wide variety to choose from. Look for a product with added calcium and vitamin D. These micronutrients are found in dairy, but can also be obtained from plant sources.
- The vitamins and minerals in whole grains are important for your overall health. Also, the high fiber content of whole grains can help lower blood pressure and lower insulin levels. High-protein grains contain less saturated fat than protein from animal sources, and they are rich in important nutrients such as B vitamins. Choosing whole grains in their whole form – such as brown rice, barley, oats, corn and rye – are healthy choices because they contain the nutritional benefits of whole grains without any additional ingredients.
- Sprinkle nutritional yeast over your meals – this tasty ingredient is a great source of vitamin B12, a nutrient commonly obtained from meat.
- All you need is a handful of nuts, which is about an ounce or a quarter cup, and you get a lot of bang for your buck. Nuts and seeds contain between 3 and 7 grams of protein per ounce! They are also a good source of fiber.
- Soy foods are rich in nutrients, including B vitamins, fiber, potassium, magnesium and high-quality protein. Unlike some plant proteins, soy protein is considered a complete protein, containing all nine essential amino acids that the body cannot produce and must be obtained from the diet.
As you can see, there are several sources for plant-based protein. And adding more plant-based protein provides a number of health benefits, plus, as many believe, environmental benefits for the health of our planet. And you don’t have to follow a completely plant-based diet. Many of these options can easily be used as options in your regular diet.
Clean protein supplements
Supplements are a great way to increase protein levels, especially in active individuals. However, it can be challenging to separate the healthy supplements from those aimed at bodybuilders who prefer extra help in achieving their goals. Generally speaking, you don’t have much to worry about with protein supplements, as long as you know what red flag ingredients to look out for.
Most protein supplements come from cow’s milk, with whey or casein being the main source. There are also vegan protein powders for those who prefer something animal-free.
Go crazy
Adding nuts to your diet not only adds a plant-based protein, but also a nice dose of healthy fats, making them heart healthy. Nuts are a staple of the well-known Mediterranean diet, which focuses on healthy fat sources. proteins and carbohydrates, while keeping the food as real as possible.
Although not technically a nut, peanuts contain the highest amount of protein of what most people consider regular nuts, followed by almonds and pistachios. Try to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts can negate their heart-healthy benefits.
Nuts are versatile and can be incorporated into any meal. Sprinkling coconut over your yogurt in the morning or slivered almonds over your salad are easy ways to boost an already delicious treat. Eating a handful of nuts between meals can help you feel full. Make sure you pay attention to portion size when eating nuts, as they are high in calories compared to the healthy fats they contain. Additionally, avoid overly processed nuts that have oils and spices added to them.
Many of us also call some seeds nuts. Culinary seeds come from vegetables (such as pumpkins), flowers (such as sunflowers) or crops grown for different purposes (such as flax or hemp). Seeds contain mainly healthy fats, some fiber and about 150 calories per ounce. And they have protein, about 5 to 9 grams per ounce. Flaxseed and chia seeds are also good sources of plant-based omega-3 fatty acids, with two to three times as much ALA as walnuts.
Eat protein all day long
The best way to increase your protein intake is to make sure you get a serving with every meal. Eggs and Greek yogurt make for a delicious breakfast option. Tuna or minimally processed lunch meats are ideal for versatile lunches. Chicken and salad with a side of lentils make for a delicious dinner. You’ll feel full longer and boost your workout and recovery when you sweat it out in the gym.
By spreading proteins throughout the day, you stay full longer and are less likely to snack. Most people get most of their protein during their evening meal by eating meat or fish. Breakfast is often the meal with the least amount of protein. Recent studies show that moving some protein from dinner to breakfast can help with weight management by reducing hunger and food cravings throughout the day. Some great sources of morning protein include eggs, Greek yogurt, egg white pancakes, and nut butters.
It’s not that difficult to get the right amount of protein in your diet. Most of us can meet our protein needs by eating a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and dinner. Give it a try and let us know how you feel when you eat the right amount of protein.
(2) https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx