The Importance of Protein in Your Diet

You may have heard that it’s important to get in enough protein each day, but what exactly does this mean? Let’s dive into what protein is, why it’s important, and how to include it in your diet.

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All About Protein

Protein is an essential macronutrient that’s made up of little building blocks called amino acids. Of these amino acids, some are called essential amino acids, because our body can’t make them and we must get them from food. Protein is responsible for several important processes in our bodies, so we must get enough in our diet.  It is nutritionally dense, meaning you get a lot of bang for your buck with a smaller portion size. Protein helps to satisfy and reduce your hunger hormone while increasing your fullness hormone. 

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Including protein in your meals and snacks helps to ensure a balanced diet. This helps with digestion, metabolism, and blood sugar control.

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Protein can help with satisfaction and satiety at mealtime, which helps you notice when you’re full. Protein comes from a variety of sources, but choosing plant-based sources of protein gives your gut the added benefit of fiber, which gives added support to that feeling of fullness.

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Where to Find Protein

Protein can be found in both animal and plant-based sources. The amount of protein needed each day varies from person to person and can vary based on several factors. The recommended dietary allowance (RDA) for protein for adults is 0.8 grams of protein per kilogram of body weight.¹ 

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Examples of protein:

Poultry and meat: chicken, turkey, pork and beef

• ‍Health tip: Choose lean cuts or remove the skin to decrease the saturated fat content

Fish: Salmon, tuna, sardines

Eggs

Whole grains: quinoa, buckwheat, farro, brown rice) 

Plant sources: nuts, seeds, tofu, tempeh, edamame

• ‍Health Tip: Nuts like walnuts, almonds, ground flaxseed, and chia seeds are packed with healthy fats. 

Protein powders: whey protein isolate (does NOT have lactose; whey protein concentrate DOES have lactose), soy protein isolate, brown rice, egg white, hemp, collagen peptide proteins

• ‍Remember that protein food sources should come first before protein supplements unless recommended by your healthcare provider.
• Health Tip: Avoid powders with sugar alcohols that may trigger gas and gastro symptoms;(look for ingredients like sorbitol, xylitol, and mannitol)

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Examples of High Protein Breakfast

Blueberry Muffin Protein Smoothie

• ½ cup unsweetened almond, cow’s milk or other milk of choice
• 1 cup frozen blueberries
• 1 Tbsp almond butter
• 1 Tbsp rolled oats
• 1 scoop of egg white protein
• 1 Tbsp ground flaxseed seeds
• Sprinkle of cinnamon
• 1 cup spinach. 

Directions: Place all ingredients into a blender and blend until smooth. 

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Egg Tortilla

• 2 Eggs 
• Almond or whole wheat flour tortilla
• Sprinkle of parmesan or mozzarella cheese
• 1 cup sauteed spinach 
• 4-5 cherry tomatoes, sliced and sauteed 
• Sliced pineapple

Directions: Scramble two eggs in a frying pan set to the side. Sautee your spinach and cherry tomatoes in the same pan. Once sauteed, assemble eggs and veggies onto your almond or whole wheat tortilla. Top with parmesan cheese and serve with a side of sliced pineapple.

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Chia Seed Pudding 

• 2 Tbsp chia seeds
• ½ cup plain coconut milk
• 2 tsp maple syrup
• 1 tsp pure vanilla extract. 
• 1 Tbsp of peanut butter
• Raspberries

Directions: Combine and let sit overnight in the refrigerator. Top with peanut butter and a handful of raspberries.

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Hot Quinoa Cereal

• 1 cup of quinoa, cooked
• ¾  cup of unsweetened vanilla almond milk
• 2 tsp of maple syrup
• 1-2 Tbsp of chopped almonds
• Strawberries

Directions: Mix cooked quinoa with unsweetened vanilla almond milk and top with maple syrup, chopped almonds and sliced strawberries. 

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Quinoa Egg Muffins

• 6 eggs
• ½ cup of lactose-free milk or unsweetened almond milk
• Mixed herbs (thyme, oregano, basil or rosemary)
• ½ cup of quinoa, cooked
• ¾ cup of cheddar cheese
• ¼ cup of bell peppers, diced
• ½ cup of spinach, chopped
• 1 turkey sausage link, cooked and diced
  

‍Directions: Preheat the oven to 350 degrees, mix all ingredients, and pour into a pre-oiled muffin tin. Bake for 25-30 minutes until muffins have browned on top.