Protein plays an essential role in our diets. It helps repair and build our body's tissues. It is also crucial for making enzymes, hormones, and antibodies that boost immunity. Furthermore, protein aids in overall growth and development, making it instrumental for our well-being.
Most people know that it is important to include protein-rich foods in our diets. But do you know just how much protein you should be eating? If not, here are three guidelines to follow.
1. Follow the Recommended Dietary Allowance
The simplest way to determine how much protein you should be eating is to follow the U.S. National Institute of Health’s recommended dietary allowance.
The general guideline of the RDA is based on the minimum protein our bodies need to stay healthy. For adults, the daily RDA is 0.36 grams of protein per pound of body weight.
So, simply weigh yourself each morning and be mindful of your protein intake throughout the day to ensure you meet at least the minimal requirement. To give an example, if you weigh 150 pounds, you would require roughly 54 grams of protein per day.
2. Base Your Protein Intake on Your Individual Needs
While the RDA is a great general rule to follow, it is important to understand that each person's protein needs can vary. Factors such as age, activity level, and overall health play a crucial role.
For example, if you are regularly physically active or a professional athlete, you will likely need more protein than those with a sedentary lifestyle. Alternatively, older adults may require additional protein to preserve muscle mass.
3. Consult a Nutritionist or Dietitian
Consulting a professional such as a nutritionist or dietitian can be incredibly valuable. Such professionals are equipped to understand your unique nutritional needs, and they can devise an individualized eating plan for you.
That can be particularly helpful in determining the precise amount of protein you should consume. It also enables you to ensure you get the right quantity of other essentials, like vitamins and minerals.
Easy Ways to Add More Protein to Your Meals
Now you know how to determine how much protein you should be eating each day, let us look at some easy ways to add more protein to your meals.
Include More Lean Meat and Dairy Products in Your Diet
One easy way to boost your protein intake is by adding more lean meat and dairy to your diet. For instance, opt for skinless chicken, turkey, or lean cuts of beef or pork. When it comes to dairy, select low-fat milk, yogurt, or cheese.
These foods are not just rich in protein but also supply essential vitamins and minerals.
Eat More Protein-Packed Plant-based Foods
If you are a vegan or if you want added protein-rich food items to go with your meat, there are lots of protein-packed plant-based foods available, such as lentils, chickpeas, black beans, quinoa, and brown rice.
Use a High Protein Meal Delivery Service
If you are busy or simply do not want the hassle of ensuring you eat the right amount of protein each day, consider using a high-protein meal delivery service. This convenient solution ensures you get well-balanced meals without the hassle of cooking yourself.
The beauty of a delivery service of high-protein meals is the dishes are specifically designed to provide ample amounts of protein in every serving.
Snack Smart
Lastly, rethink your snacks. Instead of reaching for chips or cookies, choose high-protein alternatives, such as Greek yogurt, hard-boiled eggs, or mixed nuts. All are rich in protein and will keep you satisfied between meals.
