When it comes to eating protein, the standard American diet (SAD) is not the best choice. Research shows we consume far less protein than recommended by the USDA. A whopping 80% of the average American’s diet is made up of carbs. If you’re not getting enough protein on a regular basis, your body runs the risk of short-circuiting all its processes. This can lead to obesity, increased risks of heart disease and type 2 diabetes, and even premature death. Thankfully, there are plenty of ways to improve your protein intake and make sure it’s as high-quality as possible. To help you on your way, we have outlined some ways to improve your diet through protein.
How much protein should you eat every day?
The general rule of thumb for getting enough protein is about 0.6 grams per pound of your body weight every day. For example, if you weigh 150 pounds, you’re looking at 58 grams of protein per day. That’s a lot of food! You’ll notice that many diet plans, including the one offered by SparkPeople, recommend between 0.5 and 0.6 grams of protein per pound. This is a good place to start, but you might find yourself needing more than that if you’re very active.If you’re not a fitness buff, sticking to that daily amount is a good idea. For the average sedentary person, 0.5 to 0.6 grams of protein per pound is a good goal to achieve. If you are more active, you may need up to 0.8 grams per pound.
How to improve your protein intake?
Protein is essential for the development of muscles, as well as other functions related to the health of your blood, bones, skin, and organs. Eating protein can also help you feel fuller, which means you are less likely to overeat and put on weight. The challenge is figuring out how many grams of protein you need each day. To do this, multiply your body weight in pounds by 0.007. This will give you your daily intake of protein in grams.
Beyond that, it’s important to make sure you’re getting a variety of sources of protein. Your diet should consist of foods like lean meat, fish, eggs, and dairy to help prevent health problems like heart disease and type 2 diabetes. Avoid processed foods, which tend to be high in sugar and carbohydrates and low in protein. Instead, try to eat more whole foods like fruits, vegetables, and whole grains. If you’re trying to lose weight, make sure you’re not going overboard on the protein. A standard portion is around a 3-ounce serving.
What are the best sources of protein?
Protein is essential for the growth and repair of your muscles, but it’s also important for keeping your hair, nails, and skin healthy. There are many different sources of protein, including meat, fish, eggs, dairy, beans, nuts, and tofu. No matter what type of food you eat, you can determine how much protein it contains based on its fat, protein, and calorie content.
For example, eggs contain about 6 grams of protein for every 3-ounce serving. If you eat one whole egg, you’ll get around 13 grams. A 3-ounce serving of salmon, on the other hand, contains about 13 grams of protein. You can also get protein from vegetables. A cup of spinach contains about 1 gram of protein, and a cup of broccoli contains about 2.5 grams.
Conclusion
Protein is an essential part of a healthy diet. Without it, you risk being undernourished, which can have serious health consequences. Luckily, there are plenty of ways to improve your protein intake and make sure it’s as high-quality as possible. Make sure to get enough protein every day, and you’re helping keep your body healthy.