Are you getting enough protein in your diet? It’s common to watch your calories, sugar and salt intake, but it’s equally as important to make sure that you’re getting enough protein to stay healthy. Protein plays an important role in the creation and maintenance of every cell in your body. Protein is a necessary component of any diet because it fuels your cells so you have the energy you need to stay active.
Here are some other important facts about protein:
Essential macronutrient, which means you need an adequate amount of protein in your diet to stay healthy
Needed to maintain muscle mass
Helps with keeping blood sugars stable
Maintains hunger
Responsible for growth, repair and maintenance of cells – amino acids are the building blocks of protein – they play a major role in hair growth
Not getting enough protein in your diet can result in your body utilizing muscle for energy
Builds muscle, cartilage and skin
Plays a role in hormonal regulation
How to get more protein in your diet?
In the United States, people get most of their protein from animal sources, such as meat, fish, and eggs. People who follow a vegan diet must make sure they eat enough plant-based protein to get the nutrients they need and meet their dietary requirements. Here are some simple ways to boost your protein intake and make sure you’re maintaining a healthy diet:
Try to aim for at least the size of a deck of cards of protein per meal
Aim for lean protein sources
Egg whites, eggs, chicken, fish, shellfish, pork
Have a serving of protein with your snack (7 grams of protein is equal to one serving of protein)
Apple and peanut butter
Carrots and cheese stick
Celery and hard boiled egg
Add in some healthy fats for a snack that have protein in them
Peanut butter, cashews, almonds
Switch to Greek yogurt as Greek yogurt has more protein
If you don’t like the texture or taste of Greek yogurt, make a smoothie with some frozen fruit to give it some texture and flavor (i.e., banana, raspberries)
Snack on roasted chickpeas – great carbohydrate and protein source
Some people have difficulty getting enough protein in their diet, simply because they might not like protein-rich foods or they might have difficulty finding foods that they do like. This can lead to unhealthy eating habits, such as taking in too many carbs. Following these tips can help you get more protein, maintain a healthy diet, and stay healthy. If you need help or more ideas on how to get more protein, consult with a nutritionist to identify foods rich in protein that could be added to your diet.
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