Protein is an important component of our diet because it helps build our tissue, muscles, skin and hair. It is also the only macronutrient not readily stored in our bodies so getting an adequate amount is important.
It is important to note that your protein goals will vary and that some people have conditions that make taking in large amounts of protein dangerous and life threatening so if you start feeling off, fatigued or experience brain fog talk to your doctor immediately. People who are more active may also require more protein as they break down their muscles faster through exercise. The general rule of thumb is .36 grams per pound of body weight for a sedentary person up to 1 gram per pound of body weight for active individuals.
I like to make this simpler so if you know your daily calories allowance your day should be broken down into: 40% carbs, 30% Protein and 30% fat. These are simple terms and again some individuals may not be able to ingest these amounts of macronutrients. Your doctor can give you a better idea of if you need to adjust your carbs or fats based on medical conditions.
So now you have a better idea of how much protein you need but how do you get it in if you aren't someone who is inclined to hit those numbers easily? I always start by making protein my first choice when building a meal or snack. Once I have that decided I add in vegetables, fruits, grains and fats that fit around that to make a meal or complete the snack.
For example if I have beef and opt for tacos I will add salsa, guacamole, tortilla (chips or shell), lettuce, onion and peppers.
Snack: If I want cottage cheese, I will add pretzels or fruit/ veggie.
I pair every protein with a carbohydrate sometimes complex but always a fruit or veggie.
Some excellent protein choices that can be added into your day:
It is important to note that your protein goals will vary and that some people have conditions that make taking in large amounts of protein dangerous and life threatening so if you start feeling off, fatigued or experience brain fog talk to your doctor immediately. People who are more active may also require more protein as they break down their muscles faster through exercise. The general rule of thumb is .36 grams per pound of body weight for a sedentary person up to 1 gram per pound of body weight for active individuals.
I like to make this simpler so if you know your daily calories allowance your day should be broken down into: 40% carbs, 30% Protein and 30% fat. These are simple terms and again some individuals may not be able to ingest these amounts of macronutrients. Your doctor can give you a better idea of if you need to adjust your carbs or fats based on medical conditions.
So now you have a better idea of how much protein you need but how do you get it in if you aren't someone who is inclined to hit those numbers easily? I always start by making protein my first choice when building a meal or snack. Once I have that decided I add in vegetables, fruits, grains and fats that fit around that to make a meal or complete the snack.
For example if I have beef and opt for tacos I will add salsa, guacamole, tortilla (chips or shell), lettuce, onion and peppers.
Snack: If I want cottage cheese, I will add pretzels or fruit/ veggie.
I pair every protein with a carbohydrate sometimes complex but always a fruit or veggie.
Some excellent protein choices that can be added into your day:
- eggs
- Nuts and nut butters
- Chicken and poultry
- Oats
- Quinoa
- Cottage cheese
- Cheese
- Greek yogurt
- Lean Beef
- Tuna and other fish/ seafood
- Protein supplements
- Beans and lentils
- Ezekiel bread
- Seeds
- Vegetarian Proteins
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