🥩🥚 Healthy Eating Tip #3: Eat More Protein
HEALTHY EATING TIP # 3: EAT SUFFICIENT PROTEIN DAILY!
Before we get into protein in a little detail, we need to take a look at what our food in more depth.
All the food we eat is made up of both macronutrients and micronutrients.
The macronutrients are the nutrients that supply us with energy. There are three macronutrients: Protein, carbohydrates and fats. Macronutrients make up the majority of the food, whatever it is (hence macro).
The micronutrients, on the other hand, are the nutrients only needed in small amounts yet are vital for the proper functioning of our body to maintain health. (These are the vitamins and minerals).
To maintain good health, we must ensure we are getting adequate energy from protein, carbohydrates AND fats, each day, from healthy foods.
These foods should also contain plenty of micronutrients to ensure our body is functioning optimally and are in good health. Some foods are more nutrient-dense than others.
We also want to stay properly hydrated. Our body is 70% water, after all.
These foods should also contain plenty of micronutrients to ensure our body is functioning optimally and are in good health. Some foods are more nutrient-dense than others.
I'll save carbohydrates and fats for later articles. But for now, our thoughts should be shifting towards eating more healthy protein each day.
SO WHAT IS PROTEIN?
When thinking of protein, think of meats, fish, cheese, eggs, milk, beans, nuts and seeds.
Protein is vital for every cell in our body. Its main job is to build and repair tissues.
It's the building block for muscles, cartilage, skin, bones and blood. It is used to make enzymes, hormones and other body chemicals.
Protein will increase our metabolism. Make us feel fuller after eating. It will help us lose weight, build muscle and give us the fitter/more toned appearance (by helping lose weight and build muscle).
Protein is an essential nutrient, especially when exercising and one we must ensure we are getting adequate of amounts daily.
HOW MUCH PROTEIN SHOULD WE BE GETTING?
The Australian Dietary Guidelines recommends that 15-25% of our total energy intake should come from protein, with a daily intake of the following:
The RDI of protein for women aged 19–70 years is 46 grams per day.
The RDI of protein for men aged 19-70 years is 64 grams per day.
Women over 70 should have at least 57g per day.
Men over 70 should have over 81g per day.
However, recent literature has argued that protein intake higher than this may be required to help older adults sustain muscle strength and function into older age.
The European Society for Clinical Nutrition and Metabolism (ESPEN) gives the following recommendations, based on research gathered are made:
1 - For healthy seniors - at least 1.0 to 1.2 g protein/kg body weight/day is recommended.
2- For seniors who are at risk of malnutrition because they have acute or chronic illness, the diet should provide 1.2 to 1.5 g protein/kg body weight/day.
3 - For seniors with sever illness or injury - even higher intake of 1.2 to 1.5 g protein/kg body weight/day may be required.
ESPEN also recommend daily exercise and resistance training to maintain health and muscle strength and function.
Do you feel you are getting enough protein?
HOW TO GET MORE PROTEIN
To make it easier to get the daily requirements of protein. It's a good idea to understand how much of it is in your food.
Using Google's protein calculator, we get the following:
Chicken - 80-gram serve = 22 grams of protein
Lean Minced beef - 80-gram serve = 21 grams of protein
Tuna - 80-gram serve - 24g of protein
Milk - 1 cup = 9 grams of protein
Egg - 1 egg = 6 grams of protein
Nuts - 30 gram serve = 6 grams of protein
MIKE'S HOT TIP: To get your recommended daily intake of protein, aim to get at least one serving of protein at each meal.
The piece of toast, Vegemite and glass of orange juice, is going to need a little protein boost from now on.
If you don't like the sources above, there are plenty more sources of protein including Seafood, turkey, pumpkin seeds, lentils, chickpeas, cottage cheese, other cheeses, quinoa, yoghurt and even oats.
Eating more foods higher in protein will make a big difference in your health and your appearance.
The difficulty with eating more protein, however, is it's much harder to get high protein foods into our diet. They are way less accessible than other foods. But with a little thought and preparation, we can start getting more protein with ease.
Here are some ways to get some extra protein into your day.
IDEAS OF GETTING MORE PROTEIN INTO YOUR DAY:
Eat meat and different cuts of meat to increase your collagen intake.
Eat bone broth. (Click for a healthy bone broth recipe).
Try this protein filled lettuce cup ginger beef recipe. Or this chocolate protein ball recipe.
Have a hard-boiled egg or two as a snack or eat eggs for breakfast- Most of have been known to eat cereal with our milk. Why not switch that cereal for a two-egg omelette, and a side of some fruit! Eggs are nature's multivitamin.
Eat cottage cheese - I love eating cottage cheese as a way to get more protein. Check your health food store for better quality brands.
Swap regular yoghurt for Greek yoghurt - Many yoghurts are full of sugar and additives, switch the cheaper kind of yoghurt for greek yoghurt
Add cheese to your salads or eat them on healthy crackers- I like parmesan, feta, halloumi.
Eat a handful of nuts - My favourite nuts are macadamias. Be careful not to go too crazy.
Add peas to your meals - A serving of green peas can have up to 8g of protein.
Make hummus as a dip or put it on a sandwich- chickpeas are full of protein.
By adding a few of these simple tips to your day, you'll find it much easier to get your daily intake of protein and improve your health.
