#essential guide

Understanding how and what to eat to support your body and promote optimal health can be confusing. One key component to focus on is protein consumption, one of the three macronutrients your body needs to function properly, along with carbohydrates and fats.

The Importance of Protein

Protein is the building block for all cells in the body. It is crucial for:

Energy production

Hormone balance

Building lean muscle mass

Neurotransmitter synthesis

Blood sugar balance

Reduces food cravings by keeping you fuller for longer

Recommended Protein Intake

For most individuals, a daily protein intake of at least 80 grams is recommended. Research suggests that 1.3g/kg of protein is ideal. This translates to 20-30 grams per meal, with 1-2 snacks providing around 10 grams each. Prioritizing whole foods and planning ahead ensures you always have protein-rich foods available.

Tips for Increasing Protein Intake

Breakfast:

Smoothies with protein powder or collagen

Oatmeal with nut butter, protein powder, or collagen

Cottage cheese

Greek yogurt

Eggs (1 egg has 6 grams of protein, so 3-4 eggs are needed to get around 20 grams of protein)

Tip: Adding a scoop of collagen powder to your morning beverage can provide about 10 grams of protein. Additionally, incorporating chia seeds, flax seeds, and hemp seeds can boost protein content and add healthy fats.

Lunch & Dinner:

Animal proteins: Fish, chicken, turkey, lamb, or beef

Vegetarian proteins: Tofu, tempeh, and high-protein grains and legumes like quinoa and black beans

Tip: Build your meal around the protein source, then add a source of healthy fat and a complex carbohydrate. For example, roasted chicken with kale and sweet potato.

Snacks:

Meat sticks (Recommended brands: Chomps, Epic)

Protein bars (Recommended brands: Orgain, Zing, Aloha)

Protein shakes

Nuts or nut butter with fruit

Hummus with veggies

Cheese

By incorporating these protein-rich foods into your diet, you can meet your daily protein needs and support overall health and well-being.

Good nutrition is essential for maintaining a healthy lifestyle, and making the right food choices can have a positive impact on both physical and mental health. Eating nutritious meals isn’t only about counting calories.

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