How to increase protein intake in 7 easy ways

Regardless of whether you are vegetarian, vegetarian, bysypia, or meat, it is important that you have a protein in your diet. It not only helps you feel full, but it also helps in growth and general health. In fact, food guidelines recommend that the normal adult be eaten at least 0.8 to 1 grams of protein For every kilogram of body weight (Pdf). It is important to note that individual nutritional restrictions may make this more difficult for some people.

However, those who participate in a lot of physical activity may benefit from increasing protein intake beyond the recommended income. The elderly, as well as those who have sarquobinia (age associated muscle loss) and other similar conditions may benefit from increased protein intake. Try this Calculating food reference From the Ministry of Agriculture in the United States to calculate the amount of protein you need. CNET’s CNET visual guide also shows how 100 grams of protein looks like.

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Protein is also great for weight loss purposes. As we mentioned before, more protein can help keep your completion longer, which may limit the desire for snacks. If you are looking for ways to make your diet work to meet your needs, check our other guides on the foods that must be eaten for the batch of happiness, how to eat your way to a more healthy heart and how to master the medium diet. Meanwhile, continue reading to find about 7 ways where you can raise the amount of protein.

1. Make protein rituals

The old saying “consistency is the key” is a global advice because it is correct and applicable to almost anything usually You want to start and keep it – or any habit you want to quit.

The rituals of things can help – or attach one procedure to do another – ConsistencyWhich ultimately leads to habits. For example, if you are trying to get more steps every day, you can say: “I will walk for 10 minutes after breakfast, lunch and dinner every day.” Boom – This is an additional 30 minutes of walking every day.

Try protein rituals in this sense. Perhaps milk with breakfast every morning, or you may drink a protein that shakes instead, then the protein becomes part of the breakfast rituals. With 20 to 40 grams of protein, the daily protein shook can quickly increase the amount of protein.

You can also rite protein by drinking a tremor after exercise. This may seem to be logical, but trust me, it is easy to forget your drink after exercise if you say, “Eh, I will drink it after dinner or after bathing.” Go ahead and make it as soon as the exercise ends; Drink it during the post -exercise stretch or cool and it will become rituals.

2. Eat your protein first

When you eat meals with protein sources, try to eat the bulk of the protein before moving to other food sources on your plate, especially the grains, which can fill you quickly. Eating your protein source first ensures that you eat everything before you become very full.

Additional reward: Protein can make you feel more completeSo if you are trying to lose weight, adequate protein can help you reach your health goals.

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3. The highest foods with chopped nuts

Not necessarily the best source of protein through the size, but adding it to your meals throughout the day can give you a gentle protein batch.

Try adding chopped nuts (4.3 grams of protein per meal) For authorities, chopped peanuts (6.7 grams per meal Or almonds (Six grams per meal) To oats and chopped cashews (5.2 grams per meal) To move.

In addition to the protein content, nuts also contain a lot of healthy fats, fibers, vitamins and minerals, so you will serve you in all sides by adding nuts to meals.

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4. Choose smaller meat

Microcredit meat contains fat for each part, which means that they have more meat, and thus more protein, for each part. This is a very easy way to add more protein to your daily intake if you eat animal proteins every day.

Smaller meat contains lower calories than the flesh and proteins that stimulate satiety, so this is a good tactic for anyone trying to lose weight. According to the May clinic, The finest pieces of beef We are:

• The highest transparent meat slice
• A barbecue and slice of meat at the top of the round
• The bottom tour of the barbecue and the meat slice
• Eye of a round barbecue and meat slice
• Transparent

If you are going to poultry, there is a good base that is to choose white meat on dark meat. For a pig, Mayo Clinic says The finest pork pieces It is Treaterloin, LOIN seal and leg.

5. Choose brown rice or quinoa over white rice

This is easy swap that you can use often to get more protein in your diet. Both quinoa and brown rice contain protein for every meal of white rice and can replace white rice in most meals.

The texture is similar, although quinoa has more earthy taste than rice. Every meal of cooked quinoa packages 8 grams of protein per cupWhile brown rice contains 5.3 grams per cup White rice, on the other hand, only contains 4.4 grams of protein per cup.

Quinoa exceeds both white and brown rice in protein, but brown rice still offers more protein than white rice and is a good option if you do not enjoy quinoa.

6. Add the beans to anything

Beans are the source of protein that is often ignored and unable. It is very easy to add to salads, pasta, taco and many other dishes, and depending on the type of beans, it can add to 10 grams of protein per half cup.

This is not much compared to animal sources of protein such as poultry and eggs, but adding beans to meals can fill some gaps in eating daily protein. In addition, beans are a great source of fiber and other foodstuffs.

7. Plated white bread for whole grains

Baking is a modest place to raise your protein intake, but some bread actually packs the protein punch: just like brown rice contains more protein than white rice, and the whole bread of grains contains more protein than white bread.

This is because the whole foods of the grains keep all parts of the grains-bacteria, bran and endosperm- Refining process The grain ribbons are only to Sweden, which do not contain many nutrients.

Dave, the killer bread, 21 seeds and whole grainsFor example, it contains five grams of protein for each chip. If you eat two slices for breakfast, these are 10 grams of protein that you will not get with refined white bread.

8. Add more high -protein snacks

You can also choose high -protein snacks such as cheese, bone broth, ready -made protein drinks, Greek milk and home cheese, for example. If you are looking for more ideas, check our protein snacks to achieve maximum physical fitness goals this year and beyond.

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Common questions

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