Human nutrition is incomplete without protein. A diet rich in proteins can help build muscle, maintain healthy tissues and bones, regulate hormones and maintain a healthy body weight. But what is a high-protein diet? Contrary to what many people think, a high protein diet does not have to consist of a lot of meat and eggs.
A diet that includes a variety of sources of protein, including those derived from vegetables, has many benefits. We’ll discuss some myths about eating a diet rich in protein and share ways to boost your protein intake by incorporating alternative sources of protein into your meal plan.
MISTAKES ABOUT PROTEIN GETTING
It is common to hear nutritionists advise people to eat more protein in order maintain a healthy weight and build muscle. What does this mean? We’ll address some health about increasing your protein intake.
Myth: High-protein diets can be harmful.
The majority of people do not have to worry about the negative effects of high-protein diets. The type of protein you consume is the most important thing to consider. Lean meat cuts and minimally processed options are the best for your health.
How much protein is enough? Protein intake should be between 0.8 and 2.2 grams per kilogram of weight (Trumbo et. al. 2005; Pencharz, et. al. 2016). Your protein requirements will be lower if you are a less active person. If you’re more active, or engage in a lot of intense exercise, then your protein needs will be higher.
Divide the amount of total protein you need each day by the number meals you consume per day. This will help you plan your daily meal. You can use the NASM calorie calculator if you do not want to do any math. It will help you determine the correct macro-nutrient balance and calories for your lifestyle and goals.
Myth: To get enough protein, you must eat meat.
When paired with the correct foods, vegan and vegetarian protein sources (such as beans and lentils), can provide enough protein to satisfy daily needs. Vegetarian or vegan sources of protein, except soy, are incomplete proteins as they don’t contain the necessary amino acids.
Vegan or vegetarian protein sources must be combined with another protein source to satisfy these requirements. Combining legumes with grains, nuts or seeds can help you meet your EAA requirements and increase your intake of protein. These complementary proteins don’t need to be eaten together at the same time. If you eat the two types of protein on the same day, you’ll still receive the nutrients you need.
Whether you opt for animal-based or plant-based proteins, a variety can help boost your protein intake and provide you with more nutrients your body requires, such as: B vitamins (iron), magnesium, zinc and EPA and DHA.
ALTERNATIVE PROTEIN OPTIONS
Are you looking for other protein sources than steak and chicken? Here are some ideas to help you get started:
Greek Yogurt – Look for yogurts with low fat (2% or less) and without added sugar. One cup of Greek Yogurt can provide you with up to 20g protein.
Fish: Select seafoods that are higher in healthy fats and lower in mercury, such as salmon, trout, and anchovies. To get enough EPA and DHA, 8 ounces of fish per week is recommended.
Nuts, seeds, and soy: You can add nuts and seeds to your dishes to get extra protein, vitamins, minerals, and healthy fats. Limit each serving to a quarter cup because they are higher in calories. Tofu, tempeh and other soy products are complete proteins and versatile. Tofu is a complete protein. One serving (1/2 cup firm tofu), contains over 21g.
Beans, peas and lentils: These are vegetables. Also, they are packed with protein and fiber. Combining them with grains, nuts or seeds provides a complete protein source with all essential amino acids. A serving of beans is usually 1/2 cup cooked, and it can contain 8-12g protein (depending upon the type you choose).
Try other animal protein options instead of your usual beef, turkey, or chicken. You can also add lean pork, lamb or sliced deli (not processed) meat, Cornish hens, ducks, and quail to your menu. To add variety, you can mix the types of meats and poultry you purchase. For example, choose ground meat over a regular cut.
How to incorporate protein into your meal planning in a creative way
Are you looking for simple yet creative ways to increase your protein intake today? Mix it up! Add legumes like beans or lentils on your plate to increase the volume, protein and nutrients. Try rotating your protein choices if you like animal protein to avoid getting bored with the same thing. ).
Smoothies made with Greek yogurt, protein powder, fruits, greens and avocados for healthy fats.
Hummus and veggies or whole wheat pita.
Greek yogurt with fruit or berries.
On bell pepper slices, serve tuna with avocado or mayo.
Freshly sliced Turkey rollup with avocado slices and sprouts in the middle.
It doesn’t need to be difficult or boring to add more protein to your daily diet. You have plenty of options if you want to add more protein to your diet but can’t eat another chicken breast. You can boost your body’s protein intake by incorporating a variety of sources.