How to get more protein in your diet [nutrition column]

Protein has become a popular buzzword, from food labels to social media. But is it really worth all the hype? As dietitians, one of the most common questions we hear is: “Should I be eating more protein?” We’re here to simplify the conversation.

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Why protein matters

Protein is one of the three macronutrients our bodies need. It helps build and repair muscle, supports bone strength, aids digestion, and keeps us feeling full. It also helps regulate blood sugar by slowing digestion and preventing drastic spikes and crashes.

How much do you need?

Minimum protein recommendations start at 0.8 grams per kilogram of body weight, but individual needs can vary. Factors like age, activity level, health conditions, and personal goals all play a role and can increase the recommendation to 1.6 grams or more per kilogram of body weight. For example, a 150-pound adult should aim for at least 55 grams of protein per day. However, if they’re older or regularly active, their needs could increase to 100 grams or more. This is where personalized guidance from a dietitian can make a big difference.

It’s also not just how much protein you eat, but when. We often see that many of our clients consume the majority of their protein later in the day, but the body benefits from a more balanced intake throughout the day.

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Is there such thing as too much?

Most people are likely eating enough protein without much thought, but it is possible to overdo it. Consistently eating too much protein can put extra strain on the kidneys, especially for those with existing kidney concerns. It can also crowd out other important nutrients, like fiber from carbohydrates. And just like any excess calories, too much protein can be stored as fat. As with all things nutrition, balance is key.

What are common sources of protein?

— Animal-based: chicken, fish, beef, eggs, Greek yogurt, whey.

— Plant-based: tofu, tempeh, edamame, legumes, nuts, seeds, quinoa.

Here’s a quick reference:

— 3 ounces chicken = 21 grams

— 1 egg = 6 grams

— 3/4 cup Greek yogurt = 15–20 grams

— 1/2 cup beans = 7 grams

—1/4 cup nuts = 6 grams

— 3 ounces tofu = 9 grams

Interested in a simple guide? Contact us for a copy of our Protein Cheat Sheet.

What about protein powders?

Supplements can be beneficial, particularly for athletes, older adults with reduced appetite, or individuals with busy schedules. However, they’re not required as a part of a balanced diet. If you’re looking for a protein powder, we recommend choosing third-party tested products to ensure quality and minimize the risk of contaminants. We also recommend avoiding those with a lot of added sugars or artificial ingredients.

Easy ways to boost protein throughout the day

— Take note of your favorite protein-rich foods and include them on your grocery list to ensure you always have them on hand.

— Focus on breakfasts like the Overnight Oats with Greek Yogurt shared here, or others that include protein-rich options eggs, smoked salmon, tofu and more.

— Include higher-protein afternoon snacks such as cheese and fruit, jerky, nuts, hard-boiled eggs or cottage cheese.

Protein: An important piece of a balanced diet

Protein plays an important role in a healthy, balanced diet, but it’s not something to stress over. The focus should be on incorporating a variety of protein-rich foods into your meals. If you’re unsure about how much you need or what works best for you, we’re here to offer personalized guidance and help you find the right balance.

OVERNIGHT OATS WITH GREEK YOGURT

Serves 1.

Ingredients:

1/2 cup oats
1 tablespoon chia seeds
2/3 cup milk of choice
1/2 cup Greek yogurt
1 tablespoon nut butter (peanut, almond, walnut, etc.)

Directions:

1. Mix all ingredients together and store in the refrigerator overnight.

2. In the morning, top with 1 tablespoon nut butter and fresh berries.