It’s important to watch your calories, sugar and salt intake, but it’s just as important to make sure that you’re getting enough protein. Protein plays an important role in the creation and maintenance of every cell in your body, and is a necessary component of any diet because it fuels your cells so you have the energy you need to stay active.
People get most of their protein from animal sources, such as meat, fish, and eggs, but 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 simple ways to boost your protein intake and make sure you’re maintaining a healthy diet:
1. Aim for lean protein sources like egg whites, eggs, chicken, fish, shellfish, pork
2. Have a serving of protein with your snack (7 grams). Try these snacks out: apple and peanut butter, celery and hard boiled egg, or carrots and a cheese stick,
3. Add in some healthy fats for a snack that have protein in them: peanut butter, cashews, or almonds
4. Switch to Greek yogurt because it has more protein
5. Snack on roasted chickpeas – great carbohydrate and protein source
Some people find it difficult to get 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, like taking in too many carbs or fats. 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.
Examples of Animal-Based Protein                     Examples of Plant-Based Protein
1. Chicken                                                        1. Grains
2. Fish                                                            2. Lentils
3. Pork                                                           3. Nuts
4. Turkey                                                         4. Beans
5. Red Meat                                                       5. Legumes
6. Eggs                                                          6. Certain fruits, such as avocados
7. Cheese                                                        7. Soy
8. Yogurt                                                         8. Rice
9. Cottage Cheese                                                 9. Peas
You should look to getting in AT LEAST your weight in lean muscle mass in grams of protein per day. If you are struggling to determine what that amount should be, we can help you find that number using the Inbody Body Composition Manager.
