Final Thoughts On Whole Food Protein Filled Diets
When it comes to protein and your optimal nutrition, remember to reach for options with the least processing and closest to their original form. Eat a wide variety of these whole foods, include options like nuts, milk, legumes, and whole grains to your diet, whether you enjoy these plain, in savory or sweet dishes, or in bar form. Your body and health will thank you.
Build Your Meals Around Protein
As you plan your meals and decide what to eat, make the protein source the central character in your meal and build your meal around it. Begin by deciding whether you are going to eat salmon, steak, turkey or tofu, and then decide what youre going to add to it. Once youve determined your protein source you can then add a serving of complex carbohydrates, fibre in the form of vegetables or fruit, and a source of healthy fat to create a well-balanced meal that is packed full of protein.
Throw In The Green Veggies
Dark green vegetables tend to get a bad reputation for taste, but they are one of the best options in your vegan diet. Theyre full of fibre, nutrients, and protein. Yes, really. The green vegetables are full of protein.
This means you need to start getting more broccoli, kale, spinach, collard greens, and asparagus in your diet. Try getting some of them rawbroccoli is great for thatso you get most of the nutrients in their natural form. Cooking them can destroy some of those nutrients.
When you do cook, opt for steaming or boiling, rather than frying. Youll not only destroy fewer nutrients, but youll also reduce the number of calories you have in your diet. Youre more likely to lose weight on your vegan diet. Dont forget that you can also use them as the base for your green smoothies.
How To Get Protein While On A Vegan Diet
When considering different diets to help improve health and weight loss efforts, you will have likely come across the vegan diet. This means no animal products at all, and there is always one main question that people have on this diet: how do you get protein?
Theres a common misconception that you can only get protein from eating meat, fish, and eggs. This isnt the case. There are plenty of vegan-friendly foods that are full of protein. Lets look at how you can get the protein when youre following the vegan diet for your health or weight loss efforts.
Try One Of Those New Meat Snacks
Yes, meat snacks are a thingand we’re not just talking about those rubbery beef jerky sticks from the gas station. Tons of new options are popping up and many of them are seriously impressive, thanks to their omega-3, vitamin B12, and iron levels that all come in a portable package. These are the 14 Best Protein-Packed Meat Snacks that we approve ofbecause, no, Slim Jims definitely don’t count.
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Add Greek Yogurt Or Cottage Cheese Into Pancakes
Just like adding them into oats, adding Greek yogurt or cottage cheese into pancakes makes them thick, fluffy and really boosts their protein content. Typically, you can replace some of the liquid part of pancakes with these things with great results! Sometimes you can even do this with greek yogurt brownies!
Choose Quinoa Over Rice Or Pasta
Quinoa is considered a complete protein because it contains all the essential amino acids we need. The seed is packed with about 8 grams of protein per cup. Swap quinoa for rice or pasta, or, add it to soups, salads, or even muffins and pancakes for extra nutritional value, Lesht recommends. Considering how many meals are better with a base, swapping your usual brown-rice habit for protein-packed quinoa will add a good chunk of protein to your diet.
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Pin How To Increase Protein Intake
Protein is a very important macro nutrient.
While I believe you should listen to your body and eat what it is telling you, I still try to make sure I am getting adequate protein into my day by included protein sources at every meal and snacking on higher protein foods. < If you need some breakfast ideas, try these high protein breakfast recipes!
Many people dont get enough protein and its important to build strong muscles, keep your body working, keep your metabolism going and protein at a meal can help with satiety.
But, it can be a little tough to eat enough and you may have wondered how to get more protein into your diet as some point
So, I have rounded up 15 easy ways that will answer the question of how to eat more protein!
Have Snack Bars For Travel
On the go, running late, running early or just um, runningand you find yourself hungry ? To solve the dilemma of drive-through or bust, Berndt says to keep protein-packed bars in your glove compartment. I keep a box of protein-packed bars in my car to refuel right! Try these 10 great recipes for homemade protein bars.
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Easy Ways To Add More Protein To Your Diet
Fact: We cant survive without protein in our diet. This essential macronutrient is found throughout our bodies in muscle tissue, skin, hair, and bones and helps power the chemical reactions that transport oxygen to every part of your body. It provides energy, helps build muscle, and promotes healing. Eating healthy, high-quality sources of protein like the protein found in nuts, legumes, poultry, and fish is also associated with a lower risk of chronic conditions, like diabetes, cancer, and cardiovascular disease. And some research suggests that just one daily serving of protein from a plant-based whole-food source may lead to weight loss and better weight management. In other words, protein is important for everyone not just athletes. Here are 10 easy ways to increase protein in your diet.
Ways To Get More Protein Into Your Diet
2 Minute Read
It might seem like a challenge to incorporate healthy protein into your diet, but its actually an easy change that provides a big, healthful impact.
Proteins are long chains of amino acids, and theyre essential molecules that aid in your bodys metabolic processes. They help build your hair and nails, and assist in building and repairing tissues. In fact, if youre not getting enough healthy protein in your diet, almost every system in your body may suffer.
For more information on getting more protein into your diet, consult with a nutritionist at UPMC.
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Savor The Swordfish In Moderation
Swordfish is another favorite. 85 grams of swordfish provides 566 IU per serving, bringing you almost to the recommended daily allowance of vitamin D. At least two servings of fish per week should be eaten, and this fish is versatile and tasty. However, beware of children and pregnant women, it is better to avoid large fish, such as swordfish, because they have higher levels of mercury contamination than smaller species with a shorter lifespan. Yet the health benefits for the elderly in particular outweigh the risks.
Snack On Hard Boiled Eggs
Kind of like prepping a protein source each week prep some hard boiled eggs. You can grab and go and have a portable protein snack! You can also make a lot of them fast by reading this how to cook egg in the oven post!
I hope this was helpful! I would love to hear what you think of this how to increase protein intake ideas!
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How Much Protein Do I Need
The first step in eating a higher protein diet is setting your protein targets. We believe most people would benefit by increasing their protein intake to 1.6 to 2.0 grams per kilo per day, or 25 to 35% of daily calories. Use this simple chart to find out what your minimum daily protein target should be, based on your height.21
Minimum daily protein target
|Over 62||130 grams||140 grams|
As the chart indicates, you should try to get around 100 grams if youre a woman and 120 grams if youre a man of average height and build. Eat more if youre a man taller than 6 feet or a woman taller than 56 or if youre very physically active. Eat less if youre shorter or have a very small frame.22If you are very physically active, over 50 years old, or most of your protein comes from plant sources, we recommend aiming for the higher end of the protein range . This means adding another 20 to 30 grams of protein to the targets above.
Read more about spacing your protein out during the day and whether you need to count calories.
How Much Protein Does My Child Need
Protein is an essential nutrient we all need in our diets that:
- Helps boost energy levels
- Helps kids’ bodies growing
- Aids in repairing injuries
Protein can be found in many different types of food, so meeting the daily recommendation for protein can be relatively easy. Only 10% to 20% of the calories we eat in a day need to come from protein.
Protein requirements will be different based on a childs age, gender and weight. Do you know if your child is getting enough protein?
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Keep Red Lentils Handy
Grace Wong, RD, has a favorite protein player: red lentils! I always keep some red lentils in my pantry to throw into soups, stews, and curries for extra protein and fiber, she says. It takes 15 to 25 minutes to cook them, and they go well with almost every soup recipe I have. Speaking of fiber, here are 30 ways to sneak in fiber without even trying.
Use Chia Seeds In Puddings And Baking
If you’re going vegan, did you know that you can swap out eggs for chia seeds and water in your baking? They have about five grams of protein per ounce and will make your baked goods and puddings creamy and delicious. For more smart swaps, these 25 Healthy Ingredient Swaps for Baking will blow your mind!
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Understanding Protein In Protein Bars
Protein, just like carbs, fats or any other food for that matter, can be processed and turned into something other than its original form. One of the most convenient, popular, and not to mention delicious ways to meet the recommended daily amount for protein is with either a shake or a protein bar, but unfortunately many are packed with highly processed ingredients.
To make smart choices about protein sources, its important not just to scan the total protein contentthe grams or percentage of the RDAbut to look deeper into the ingredient list and see where that protein is coming from. Does your bar or protein powder have recognizable ingredient making up its protein, like rice protein, pea protein, or nuts, eggs, quinoa? Being able to recognize the ingredients as actual foods you could harvest directly from the earth is a great sign that the protein sources are whole.
Or, what is often found, is your protein bar packed with impossible to pronounce, chemically-made versions of protein such as soy protein isolate, whey protein isolate, and other clearly processed ingredients?
With every protein bar and shake on the market making big claims about their protein content and health benefits, it takes looking beyond the label and deeper into the ingredients themselves to choose one thats smart and truly healthy.
How To Add More Whole Food Protein To Your Diet And Why It Matters
What makes one protein better than another? And what exactly constitutes a whole food protein? Valid questions. As a whole food protein bar company, we herald the superiority of more food-based sources of protein , but its hard to say for sure what is better or worse for you. Of course, we have our bias but we wanted to break it down for you and let you decide what is best for your body, diet, and lifestyle.
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Use Protein Powder As Needed
If youre struggling with the above suggestions, or are in the process of working on them, including a little protein powder in your diet is another great way to increase your protein intake. A single scoop of protein powder averages 20 grams of protein per serving, which is the equivalent to roughly 2.5 ounces of chicken, 3 ounces of steak, or 3 large eggs, making it a simple way to quickly boost protein intake. However, protein powder should always be considered a supplement to a healthy diet, not a replacement for one. So do your best to look for ways to eat more protein with real food and use a protein powder only as long as needed.
Include A High Protein Food With Every Meal
When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.
Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.
Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .
Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.
You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.
Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.
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Be Prepared And Plan Ahead
A little preparation will get you a long way. Being busy isn’t an excuse to eat poorly. If you make meals in bulk and pack them up, you can consistently have a week’s worth of healthy food at your fingertips.
A little preparation will get you a long way. Being busy isn’t an excuse to eat poorly.
Even if you don’t want to go full-blown meathead and eat only out of Tupperware, preparing some snacks and lunches to get you through the workday makes a world of difference.
Prioritise Protein At Every Meal
One of the easiest ways to get more protein into your diet is to simply make it a priority at every single meal you eat.
If youre tracking your nutrition, this could be as simple as splitting your daily protein target into 3 , then making sure to reach that figure with every meal.
If tracking isnt for you, thats okay. Just try to include at least a palm-sized serving of a high-protein food at breakfast, lunch and dinner.
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How To Add Additional Protein To A Diet
Adding lean, protein-rich food items to entrees you already eat, helps boost your protein intake without drastically increasing calories. Protein is an essential macronutrient that builds muscle tissue, is a component of all cells and provides energy when carbohydrates and fat are not available. Between 10 to 35 percent of your calories need to come from protein, which offers 4 calories per gram, according to the Dietary Guidelines for Americans 2010. If you follow an average 2,000-calorie diet, you need 50 to 175 grams of protein each day.
Eat A Savoury Breakfast
Generally speaking, savoury breakfasts tend to be higher in protein than sweet ones. By opting for eggs, sausages, turkey bacon, smoked salmon, tofu scramble, cheese, or a combination of them, youll likely consume more protein than you would opting for a bowl of cereal, a fruit smoothie, or toast with jam. With that being said, if you prefer a sweet breakfast, thats not a problem, just do your best to be strategic and look for ways to boost the protein intake with foods such as yogurt, milk, nuts, or nut butter. In fact, there are plenty of high-protein breakfast foods you can include in your morning meal.
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Soy Milk Instead Of Other Dairy Free Milks
Use soy milk instead of other dairy-free milks, like almond, cashew, and coconut. Even though other dairy-free milks have risen in popularity over the years, they dont contain nearly as much protein as soy milk. In fact, they hardly contain any protein at all. One cup of almond milk contains about 1 gram or less of protein, whereas one cup of soy milk contains about 7 grams.