Masonboro Urgent Care's Health Tip: Eating Healthy: Get More Protein

By / Health and Wellness / Monday, 23 January 2017 05:00

When it comes to your diet, forget the fads and start with science. Multiple studies have suggested that higher-protein diets result in greater weight loss, greater fat loss, and higher preservation of lean mass than diets poor in protein. Despite these findings, most people's diets seriously lack in the protein department.
You can easily add more protein into your diet with five simple strategies. Before we attack that, however, it's important to establish how much protein you should actually be eating on a daily basis. The Dietary Reference Intakes (DRI) specifies that the dietary protein requirement for all individuals 19 and older is 0.8 grams of protein per each kilogram of bodyweight per day. This amount would be just enough to meet the baseline functions of your body and prevent nutritional deficiency. However for active people and athletes the requirement goes up to help with muscle development. A study in the Journal of Sports Science recommends that dietary protein intake for an athlete is 1.3-1.8 g of protein per each kg of bodyweight.
 How can you get extra protein in your diet??  Let’s look at the details.
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.
SWAP OUT YOUR SNACKS
Most grab-and-go snacks don't need to be refrigerated. For this reason, carb-heavy snacks like pretzels, cookies, crackers, and granola bars have become the status quo for road trips. If you want to add more protein to your diet, you'll have to ditch these snacks, pick up a cooler, and pack real food.
GO GREEK
Greek yogurt has a thick and creamy consistency, and it's action-packed with protein. One cup of plain Greek yogurt can have up to 23 grams of protein! If you have a cup of Greek yogurt to replace a daily snack you'll easily bump up your daily protein intake.
HARNESS THE POWER OF PROTEIN POWDER
You don’t always have to shake up or blend your protein powder with fruit or water. Consider using it in baking or sauces to increase the amount of protein in a dish.
MIX UP YOUR MEAT
Fish and shrimp are great sources of lean protein, and turkey breast and pork loin are great alternatives to chicken breast. You can also eat beef if you enjoy more flavor.
Remember that increasing your protein intake is a great way to continue and help with muscle development and weight reduction.  But you can also eat too much protein. If you have questions about protein and its importance in your diet contact your health care provider.

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