Why Protein Matters
- Promotes Fullness Protein takes longer to digest than carbohydrates, which can help you feel satisfied after meals and reduce snacking between meals.
- Supports Muscle Health Eating adequate protein while staying active helps maintain muscle mass.
Muscle tissue uses more energy than fat tissue, which can support overall energy balance.
- May Help Stabilize Blood Sugar Combining protein with carbohydrates can slow the release of glucose into the bloodstream, helping prevent sudden energy spikes and dips.
Protein-Rich Foods to Include
Lean Meats
- Chicken, turkey, lean beef
- High in protein with lower saturated fat when skinless or trimmed
Fish and Seafood
- Salmon, tuna, shrimp
- Provide protein and beneficial omega-3 fatty acids
Eggs
- A versatile, nutrient-dense option for any meal
- Provide complete protein and essential vitamins
Plant-Based Options
- Beans, lentils, chickpeas, tofu, tempeh
- Excellent sources of protein and fiber
Dairy and Alternatives
- Greek yogurt, cottage cheese, milk, soy milk
- High in protein and calcium for bone health
Easy Ways to Include Protein in Your Meals
- Breakfast: Scrambled eggs with spinach, or Greek yogurt with berries
- Lunch: Grilled chicken salad or lentil soup with vegetables
- Dinner: Baked salmon with quinoa and steamed broccoli
- Snacks: Almonds, boiled eggs, or hummus with carrot sticks
