Getting enough protein in your diet has numerous health benefits, but many people fall short of their daily protein needs. What can you do to up your protein intake, what are the best sources of protein and why do you need it? Read on to learn more about this macronutrient.
What is protein?
Protein is a macronutrient that serves as the building block for all our cells, says Dr. Sharon Browning, a family medicine physician at Atrium Health Primary Care Lake Park Family Medicine. Other macronutrients include carbohydrates and fat. All three are needed for good health.
“Protein is the building block for your organs, bones, muscles and hair,” says Browning. “When you have a strong foundation with protein, you have a healthy foundation for your body and life.”
One of Browning’s patients, Stephanie Wozny, says eating more protein has positively changed the lives of her entire family.
“My whole family feels better,” Stephanie says. “My daughters are competitive swimmers and trying to be healthy for them changed how my husband and I eat. Being creative with how we incorporate different types of protein into recipes for our meals is a challenge we enjoy.”
Stephanie uses her slow cooker to prepare simple proteins, like shredded chicken or pork for tacos. She also uses quinoa instead of pasta when possible. Protein shakes help her and her family get more protein in the morning.
The health benefits of eating protein
Eating the right amount of protein for your body can have numerous benefits, such as:
- Helping your body create antibodies to ward off illnesses and infections
- Helping your bloodstream carry oxygen throughout your body
- Blood sugar balance
- Diabetes management
- Increased energy
- More strength and muscle growth from strength training workouts
- Increased satiety and feelings of fullness
High-protein foods
The following foods are good sources of protein:
- Lean or low-fat meat and poultry, such as chicken, turkey, beef, pork, lamb and bison
- Fish, like cod, tilapia, trout, flounder, salmon and tuna
- Shellfish, including shrimp, oysters, clams, mussels and scallops
- Eggs
- Unsalted nuts, such as walnuts, pistachios, almonds and cashews
- Seeds, like sunflower seeds, pumpkin seeds, flax seeds and chia seeds
- Beans, peas and lentils, like edamame, black beans, pinto beans, chickpeas and lima beans
- Soy products, such as tofu and tempeh
- Low-fat milk, including dairy and plant-based milk (avoid milk with added sugar)
- Low-fat cottage cheese
- Yogurt (opt for low- or no-sugar varieties)
- Cheese
- Whole grains, like oats, quinoa, farro, brown rice and wild rice
How much protein do you need each day?
According to the Dietary Guidelines of Americans 2020-2025, adults should consume between 10% and 30% of their daily calories from protein.
Why people struggle to eat enough protein
Browning says many people struggle to eat enough protein because it’s not as readily available as more carbohydrate-dense processed foods. For example, cooking eggs for breakfast takes a bit more effort than pouring a bowl of cereal.
If you’re time-crunched, a little meal planning and prep can go a long way, so you have protein-rich options to grab and go, like:
- Snack-sized servings of nuts and seeds
- Packets of nut butter
- Hardboiled eggs
- Foil packets of tuna
- Dried turkey sticks
- Roasted edamame
- Egg muffins
- Sliced turkey and cheese roll-ups
- Single-serving yogurts
Browning recommends reading nutrition labels to determine how much protein a food contains.
Signs of too much protein
On your journey to consume more protein, it’s important to know the signs that you may be eating too much protein. Browning says excess protein consumption can lead to:
- Nausea
- Constipation
- Diarrhea
- Stomach pain
- Bloating
- Weight gain
- Dehydration
Talk to your doctor if you notice these symptoms to help determine the right amount of protein for your body.
“The goal is to have longevity with your health,” says Stephanie. “The better fuel you put in your body, the better workouts you’ll have and the healthier you’ll feel.”
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