How To Get Protein In Your Diet

Struggling To Cook Healthy We’ll Help You Prep

7 Cheap Ways to Get More Protein in YOUR Diet

Some say Americans get adequate or even too much protein others argue we could safely eat more than whats recommended .

If youre looking to up your protein intake, that doesn’t necessarily translate to eat more meat. Plus, youre likely aware of ways to add meat-based protein to your diet with beef, chicken, turkey, seafood, etc. Though animal-based protein delivers all of the essential amino acids we need, you can absolutely get sufficient protein from plant-based sources.

Add Some Seeds To Your Meals

Seeds dont tend to be chosen that often but they can help you get your protein intake. If you cant have nuts for any reason, consider replacing them with seeds in any recipes that you find. You can also replace peanut butter for seed butterSun butter is a very popular alternative.

Flax seeds are great alternatives because they also help to keep the digestive system working. However, you could also opt for sesame, hemp, and even pumpkin seeds.

While seeds can be added on top of desserts or throw into meals, you can also add them to green smoothies for a healthy and quick way of getting your protein intake.

May Benefit Bone Health

Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus .

Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation.

A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo .

Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults .

Also Check: Can You Buy Protein Pills

Quick Nutrition Check For Protein

Protein is found in many foods and is needed to keep you healthy. Your body uses protein to:

  • Provide building blocks for growth and for repairing cells like those in your muscles, skin, and nails.
  • Make enzymes and hormones, which carry out key body functions.

Protein is found in peas, beans and lentils, nuts and seeds and their butters, soy products like tofu and soy beverage, meats, fish, poultry, eggs, milk, cheese, and yogurt. Grains, vegetables, and fruit also add small amounts of protein to your diet. Eating protein from a wide variety of food sources will help you meet your needs for nutrients like iron, zinc, vitamin B12 and calcium.

Plan your meals based on Canadas Food Guide

  • Include protein at all your meals.

  • Fill ¼ of your plate with protein foods
  • Choose plant-based protein foods more often
  • This resource will help you to check if you get enough protein in your diet.

    How Can You Easily Increase Your Protein Intake

    7 Ways To Get More Protein In Your Diet

    Your body doesnt store protein, so its important to find ways to get more protein into your diet. If youre recovering from a long workout, looking to build lean muscle, or hoping to maintain a healthy weight, you definitely need to think about ways to increase protein intake. Protein also helps to curb hunger and cravings.

    But what makes something a healthy protein?

    Lean proteins are especially important to add to your diet. According to the United States Department of Agriculture, lean meat is a 3.5-ounce portion of meat that has fewer than 10 grams of total fat, fewer than 4.5 grams of saturated fat, and fewer than 95 milligrams of cholesterol. Lean proteins typically include chicken, fish, beans, legumes, many ancient grains, and some cuts of beef.

    Here are some quick ways to add protein into your diet:

    Recommended Reading: Which Protein Powder Can You Buy With Food Stamps

    Upgrade Your Coffee To A Latte

    Around 2 p.m. on a back-to-back meeting kind of day at work, you ask your coworker to pick you up a black coffee. It might give you the java fix, but it wont give you the protein benefit. Cows milk is the go-to here, explains nutritionist Keith Ayoob. Soy is fine if youre allergic to cows milk or intolerant, but the others just dont have the protein or nutrition that good old milk delivers. If dairy is not your thing, just check the nutrition label. Some plant-based milks are better than others in terms of protein content and many are fortified with nutrients too. You could also add a scoop of your favorite protein powder to make protein coffee. For reference, one cup of cows milk has nearly 8 grams of protein. Heres how to figure out exactly how much protein you should be eating.

    The Basics Of A Healthy Diet

    What is protein?

    There are two types of protein: an essential one and a non-essential one. Essential proteins, such as amino acids, make up more than 50 percent of our bodys protein content. These are proteins that provide your body with all the essential amino acids that our muscles need. If you’re a carnivore, you can safely assume you can get all of the protein you need from meat.

    But if you’re a vegetarian or vegan, there’s a good chance you’re not getting enough protein in your diet. In fact, most women are not. Luckily, there’s an easy way to make sure you’re getting the protein you need, at least in your diet. It’s called the protein shake.

    You can combine low-quality protein with a protein powder to make a diet shake.

    You May Like: What Are Premier Protein Shakes Good For

    The Role Of Protein In Weight Loss And Weight Maintenance

    One of the reasons protein is so popular and the cornerstone of many buzzed-about diets is because of its potential link to weight loss. Over the past two decades, countless studies, including one published in April 2015 in the American Journal of Clinical Nutrition, have shown that protein may help people lose weight or maintain weight loss because:

    • Consuming more protein has a positive impact on resting metabolism.
    • High-protein foods increase feelings of fullness. As a result, people eating a sufficient amount of protein may take in fewer calories over the course of the day and lose weight if they end up at a calorie deficit.

    To be specific, researchers have found diets that contain between 1.2 and 1.6 g of protein per kg of weight each day and about 25 to 30 g of protein per meal have been shown to help with body weight management.

    Can You Eat Too Much Protein

    How to Get More Protein in Your Diet with 1 Simple Smoothie

    For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.

    One of the main issues with our Western diet is that often, our breakfasts and lunches are low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to aim to spread your protein intake out throughout the day. Try our suggestions for high protein breakfasts, high protein lunches and high protein dinners.

    Read Also: Which Protein Powder Can You Buy With Ebt

    How To Use Protein Powder For Weight Loss Purposes

    If youre an avid lifter, chances are that you take some sort of protein powder supplement. On top of that, wed wager that youre using it in order to bulk up or gain some extra muscle mass.

    Well, you might not know that protein powder can be used in your diet for weight loss! There are tons of benefits to using these types of supplements and in this article, well give you the information you need to start shredding fat with the help of your favorite protein powder.

    A Vegetarian Diet During Pregnancy

    During pregnancy and when breastfeeding, vegetarians need to make sure they get enough vitamins and minerals for their child to develop healthily.

    If you’re bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth.

    Also Check: Do You Subtract Protein From Carbs

    Good Source Of Protein And Other Nutrients

    One of the main benefits of Greek yogurt is that its rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more .

    Protein needs vary, but a protein intake of 0.540.9 grams per pound of body weight is likely optimal for physically active people .

    A 7-ounce serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.

    In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc all of which play important roles in supporting your health.

    For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production .

    Replace Cereal With Eggs

    Eating My Way To Better Health: How to get Protein into ...

    Many breakfast foods are low in protein, including toast, bagels, and cereals.

    Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .

    On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .

    Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .

    According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .

    Summary

    Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.

    You May Like: Which Protein Powder Can You Buy With Food Stamps

    Common Concerns About High

    According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer.23

    With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys.24

    With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis . Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures.25 In fact, protein may even help bone health.26

    Another concern with a high-protein diet especially for those on a low-carb diet is that the amino acids in dietary protein could cause a significant rise in blood sugar.27 According to studies, however, the opposite may be true, and increased protein may improve blood sugar.28

    With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak.29 We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health.

    Nutrient Content May Support A Healthy Pregnancy

    Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother.

    Broccoli is a good source of B vitamins namely B9, also known as folate.

    Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.

    Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn .

    More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.

    Summary Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.

    You May Like: Can You Buy Nutrisystem At Walmart With Ebt

    Add Quinoa And Black Beans To Homemade Veggie Burgers

    Move over, beef burgers veggie burgers with quinoa and black beans are packed with fiber and have anti-inflammatory properties. No, you won’t get that juicy, beefy taste, but you might be pleasantly surprised by how much better you feel afterward. If you’re feeling a little nervous about making your own patties, then start by scoping out our guide to the 32 Best and Worst Veggie Burgers.

    How Much Protein Do I Need For Optimal Health

    How to get MORE Protein in your Diet!? Without Supplements!

    Essential amino acids can be found in the food you eat. To source them, you need to fill your diet with a variety of protein-rich foods, which isnt hard to do since protein is naturally found in many nutritious foods many of which are likely already part of your regular diet. When you eat, your body will take the protein from the food and break it down into amino acids that can be used by the body.

    Also Check: Which Protein Powder Can You Buy With Food Stamps

    May Slow Mental Decline And Support Healthy Brain Function

    Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.

    A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging .

    Additionally, an animal study showed that mice treated with kaempferol a compound in broccoli had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event .

    Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.

    In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure .

    Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.

    Summary Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.

    Protein Maintaining Muscle Mass As You Age

    From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.

    Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.

    To maintain muscle mass, its important for older people to eat protein effectively. This means consuming high-quality protein foods, such as lean meats.

    You May Like: What Protein Powder Can Be Bought With Food Stamps

    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.

    Eat More Complete Plant

    How to Get More Protein in Your Vegetarian Kid

    Skip the protein shakes in favor of quinoa and chia seeds. Both are complete plant-based proteins that are easy to incorporate into snacks and meals: Substitute quinoa for rice, add it to homemade veggie burgers, or use it to beef up a vegetarian chili recipe. Chia are great for making puddings, as an egg substitute in baked goods, and tossed into smoothies.

    Read Also: Which Protein Powder Can You Buy With Food Stamps

    Always Keep Protein Powder Handy

    Just like you keep some deodorant for the sweaty days, hair-ties for when you just *cant* with your hair, and lipstick for an impromptu happy hour, Dale suggests keeping another must-have item at hand: protein powder. I always keep a mini Ziploc of high-protein, zero-carb powder in my purse to make sure Im never hurting for my post-workout recoveryor a healthier snack choice at work, she says. Watch for the signs youre not getting enough protein.

    Dont Forget The Vegan Alternatives To Animal Products

    While you cant have animal milk or meat products, you can have the vegan alternatives. One of the greatest things about these vegan alternatives is that they give you the protein without all the saturated fats and natural sugars.

    Lets start with milk alternatives. There is coconut, almond, and soy milk available. They may be a little more expensive than the traditional stuff, but they are just as tasty and good for you. You can use them in all the same ways that you would do traditional cows milk, including in coffee and on your cereal.

    Meat substitutes are just the same. You could opt for deli-style soy meats, tofu, and Quorn. You can use them all in the exact same way with animal meats. Quorn is an excellent substitute for chicken, while tofu tends to be better for replacing red meat.

    Recommended Reading: Can I Buy Protein Powder With Ebt Card

    Popular Articles

    Related Articles