Expert Insights: Strategies to Boost Your Daily Protein Intake
Ensuring an adequate intake of protein is crucial for maintaining muscle mass, regulating appetite, supporting weight loss, and managing blood sugar levels. However, incorporating more protein into your diet can be challenging. We consulted dietitians and nutrition experts to uncover practical and sustainable ways to increase your protein consumption.
Protein is a macronutrient, alongside carbohydrates and fats, that plays numerous essential roles in the body. It supports muscle growth and cell repair, regulates appetite, aids in weight loss by increasing the thermic effect of food, and helps maintain stable blood sugar levels. Let's delve into the expert advice on how to effectively boost your protein intake.
Diversifying Protein Sources: A Key to Nutritional Balance
Sheri Weitz, RDN, CDCES and Founder of Move to Wellness, discusses the importance of diversifying protein sources:
“By eating protein foods from a variety of sources, you're also consuming different amino acids and nutrients. I recommend eating a variety of beans to my clients, which adds more plant-based protein to your diet, with a bonus of fiber. Kidney beans, black beans, or mung bean sprouts are some examples of inexpensive and protein-packed legumes which help us feel full longer. Nature's Ozempic so to speak! By draining canned beans and adding them to a salad, you’ve got an easy protein (and fiber!) addition.”
Dr. Linnette M Johnson, Founder of 5 Elements Wellness Center, explains the crucial roles protein plays in the body:
"Protein is one of the three macronutrients that are highly important in our dietary intake but should never be used as an energy source. Protein is used for numerous functions, including building blocks for our organs, bones, muscles, hair, and tissue repair, plus, it helps create our hormones, neurotransmitters (i.e., serotonin), enzymes that power many chemical reactions, and hemoglobin that carries oxygen in our blood. Diversity is necessary as protein affects the body differently due to absorption rate and packaging. One protein item does not provide all 20 amino acids, another reason to diversify one’s foods. The bottom line is that an average person can meet their daily protein needs if they diversify their foods daily."
Incorporating Seafood: Making Fish a Staple in Your Diet
For those not accustomed to eating seafood, integrating it into the diet can seem daunting. Kate Sweeney, MS, RDN, LDN offers practical advice:
"Seafood can be more versatile and feasible than you may think! For those of us not consuming seafood at all or only occasionally, it may be difficult to think about ways to incorporate it into your diet. Here are some places to start.
Using canned fish like tuna, sardines and salmon is an easy and inexpensive way to make delicious, healthful dishes. For instance, tuna salad with a green salad and roasted potatoes or a tuna melts can be a low-cost and time efficient dinner. Adding sardines, a low mercury and high calcium option (if you eat the bones), to your weekly rotation is another idea. Sardines can be put on crackers for a snack or added to a pasta dish with capers. If you like salmon, you can get creative with using canned salmon to make salmon burgers, offering a bunch of omega-3s.
Besides canned fish, think about favorite dishes. You could consider swapping out other proteins for fish. For instance, teriyaki salmon with a rice bowl may be a delicious alternative to teriyaki chicken. Making tacos? You could swap out meat for a white fish to fill the tacos with. Ever had pizza with tuna? It is a staple in parts of Europe, easy and delicious.
If you prefer a mild fish flavor, try halibut, cod or haddock. You can steam, grill or broil them in little time and then add flavor to them with a sauce or dip like guacamole or a yogurt sauce. Shrimp is another option that can be added to tacos, pastas or salads. Just defrost in cold water for 20-30 minutes and you can cook them in about 3-4 minutes per side.
Incorporating more seafood into your diet according to your budget, time, food preferences and skill level is possible. Enjoy!"
Quick and Low-Prep Protein Options for Busy Individuals
Busy lifestyles often require quick and low-prep protein options. Stacey Woodson, MS, RDN, LDN, registered dietitian, author and founder of Stacey Woodson, LLC suggests:
"Protein is important for maintaining lean muscle mass, promoting fullness and preventing hunger between meals. Adding low-prep protein-rich foods to meals you already enjoy is the easiest and fastest way to increase your protein intake. Use these simple hacks to bolster the protein content in your favorite foods:
Add a half-cup of lentils to your soup or salad for 9 grams of protein
Add 2 tablespoons of your favorite nut butter to your oatmeal or smoothie for 7-9 grams of protein
Add 3 tablespoons of your favorite seeds (I love hemp hearts or pumpkin seeds) to cereals, snack mixes, salads or yogurt for 5-9 grams of protein
Add one hard-boiled egg to a sandwich or salad for an extra 6 grams
Add 2 tablespoons nutritional yeast to sauces or popcorn for 5 grams
Add 1 teaspoon of spirulina to your water or favorite beverage for 2 grams of protein"
"As a small business owner, registered dietitian, and single mom of three, I’m always on the hunt for quick, low-prep meal options that are balanced and adequate in protein. One of my favorite options is to swap out regular pasta for chickpea- or lentil-based pastas, both of which are higher in protein and fiber than grain-based pasta. Another quick and low-prep way to boost protein intake is to incorporate chia seeds into meals and snacks. These little nutrient power-houses are nutrient-dense, shelf-stable, versatile, and a great source of high-quality plant-based protein, meaning that they contain all nine essential amino acids (although they are low in lysine and not recommended as a sole protein source during childhood for this reason). Chia seeds can be mixed into yogurt or oatmeal, sprinkled on top of avocado toast, added to smoothies or no-bake energy balls, or prepared as a pudding."
https://pubmed.ncbi.nlm.nih.gov/21339125/
High-Protein Food Swaps for an Effortless Boost
For those looking to increase their protein intake without significantly altering their diet, Dr. Lisa R. Young, PhD, RDN and author of Finally Full, Finally Slim & The Portion Teller Plan recommends these simple swaps:
1. **Greek Yogurt for Regular Yogurt**: Greek yogurt has nearly double the protein of regular yogurt.
2. **Quinoa for Rice**: Quinoa is a complete protein with all essential amino acids.
3. **Lentil or Chickpea Pasta for Regular Pasta**: These alternatives are higher in protein and fiber.
4. **Edamame or Chickpeas for Croutons**: Add a protein boost to salads with these crunchy alternatives.
5. **Cottage Cheese for Sour Cream**: Cottage cheese offers more protein and can be used similarly.
6. **Almonds or Pistachios for Chips**: Nuts provide protein along with healthy fats.
7. **Lean Meats for Processed Meats**: Opt for chicken, turkey, or lean beef over processed options like sausages or hot dogs.
8. **Protein-enriched Bread for Regular Bread**: These options offer more protein per slice.
These swaps can seamlessly increase protein intake while maintaining dietary preferences.
By incorporating these expert tips, you can easily and effectively increase your daily protein intake, supporting your overall health and wellness.
Credits:
Sheri Weitz | Move to Wellness | www.movetowellness.net
Dr. Linnette M Johnson | 5 Elements Wellness Center | www.5ElementsCoaching.org
Kate Sweeney | Kate Sweeney Nutrition | www.katesweeneynutrition.com
Stacey Woodson | Stacey Woodson, LLC | www.staceywoodson.com
Malina Malkani | Malina Malkani Nutrition | www.malinamalkani.com
Lisa R. Young | Dr. Lisa Young | www.drlisayoung.com