Not getting enough protein?
Not getting enough protein is the biggest challenge many of us are facing and here’s why...
Today’s Americans are living in a world of convenience — driven by responsibilities, packed schedules, and deadlines. As a result, many of us spend our days nourishing ourselves with whatever packaged food is closest in an attempt to keep up.
According to the CDC, American adults consume about 52% of their calories from ultra-processed foods. Ultra-processed foods are foods that include one or more ingredients that cannot be found in a standard kitchen (such as emulsifiers and hydrogenated oils) and undergo processing techniques that leave the product bearing little to no resemblance to the original product. Many of these foods are high in carbohydrates, fats, and sugar, often with little protein and this has led to a skew in the nutritional patterns of the public. Our diets tend to be much higher in carbohydrates/sugars and fats than more traditional diets and this has led to a protein gap.
So how do we combat this trend? By eating intentionally and mindfully. When it comes to protein it’s key to start strong in the morning, otherwise you’re stuck playing catch up the rest of the day. Some breakfast-ready protein additions you can reach for include greek yogurt, eggs, cottage cheese, nuts, seeds, and nut butters, lean meats, and whole grains like quinoa. Ideally, research suggests starting your day with 30g of protein to regulate hunger, energy throughout the day.
In addition to boosting your morning routine, adding a variety of protein sources as snacks throughout the day can help you reach your protein goals. Some great snack ideas include edamame, roasted chickpeas, lean meat sticks/jerky, nuts, seeds, and lean cheeses. Psst…our Primal Eats Meat Sticks contain 17-19g of protein each, making them an excellent way to get some protein in on the go!
Another way to increase your protein intake at meals is to incorporate whole grains and plants that are high in protein in addition to your main protein choice. Some veggies and grains that are high in protein are beans & legumes, whole grains like quinoa, lentils, peas, broccoli, spinach, oats, and soy. Layering protein sources in meals ensures that you’re meeting your needs while keeping a balanced diet.
The bottom line? Getting enough protein can be challenging in today’s world, but being intentional about snacks and meals we’re choosing can make all the difference and eating a variety of protein-rich foods can help with meeting needs and managing energy throughout the day. What’re your favorite protein snacks? Let us know in the comments!
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Carese Walczyk is a Registered Dietitian located in Northeast Wisconsin. She is the owner and founder of NEW Nutrition Experts, LLC- a nutrition consulting company that serves a wide variety of clientele, specializing in gut health, sports nutrition, hormone issues, food systems, and serving the LGBTQIA+ community. Throughout her career, she has been involved in a variety of community education programs and projects and served 5 years on the board of the Wisconsin Academy of Nutrition and Dietetics (WAND) as an elected regional representative. She has also spoken at conferences and hosted a variety of cooking workshops. In her free time, she enjoys spending time with family and friends, creating in the kitchen, and reading anything and everything. |
