Protein is an essential part of our diet and is needed for many bodily functions and maintaining balanced nutrition. Here are 7 Boost tips Protein Nutrition in Your Diet
They create digestive enzymes, transport vitamins and nutrients and help build muscle tissue.
The body needs protein to repair itself after exercise or injury. It also helps the immune system function properly by building antibodies that fight off disease-causing organisms in your body.
How Much Should You Eat?
A healthy adult should eat about 0.8 grams per kilogram of their ideal weight each day. This means a 150 lb person would need around 50 g of protein daily.
However, this amount can be increased if you are active or train hard. For example, athletes may require 1 gram per pound of lean mass while those who do not train often will only need 30% more than they normally consume.
7 Boost tips to Protein Nutrition in Your Diet stresses the fact that each meal should include a mix of foods to give your body all the amino acids it needs.
What Types Of Foods Are Best Sources Of Protein?
7 Boost tips Protein Nutrition in Your Diet points out the two categories that proteins fall into, incomplete and complete. Incomplete refers to protein derived from fruit, grain, vegetable, and nut sources and is considered incomplete because they do not provide all the required amino acids necessary in order to build newer proteins.
Vegetable sources include legumes, nuts, seeds, soy beans, tofu, tempeh, peas, lentils, and grains.
On the other hand, we have complete proteins such as meats and dairy, but these present their own challenges in our diet.
Generally, complete proteins are excessively high in saturated fat, calories, sodium, and other unhealthy elements which are prime causes of obesity, clogged arteries, high blood pressure, and other adverse physical conditions.
Animal sources such as meat, fish, poultry, eggs, milk, cheese and yogurt contain high amounts of complete proteins which provide all eight amino acids necessary for proper growth and development.
However, it’s important to note that some animal products like beef and pork are higher in cholesterol than others.
Whole milk, skimmed milk, cottage cheese, butter, sour cream, ice cream, and other dairy foods are low in fat and cholesterol.
Soy is a great alternative to these less desirable sources of nutrition. Soy protein is found in many food products, including cheeses, imitation meat, non-diary drinks, infant formula, desserts and cereals.
It contains no cholesterol, has very little fat, and provides plenty of fiber. However, there are several types of soy available on the market today with varying levels of quality.
Some brands are made using genetically modified ingredients. Others use organic methods. The best way to ensure you’re getting good quality soy is to look at labels carefully.
How To Get Enough Protein in 7 Boost tips Protein Nutrition in Your Diet
1. Choose whole wheat bread over white ones. Whole wheat bread tends to be lower in sugar content and higher in fiber. They’re also better for you overall since they don’t cause spikes in insulin levels.
2. Use peanut butter instead of jelly when making sandwiches. Peanut butter is an excellent source of protein and unsaturated fats.
3. Add extra vegetables to meals. Vegetables add bulk without adding too much unwanted calories. Try steamed broccoli, cauliflower, carrots, spinach, mushrooms, peppers, tomatoes, zucchini, cabbage, onions, etc.
4. Eat breakfast every morning. Breakfast helps keep your metabolism going throughout the rest of the day. It keeps hunger pangs away and gives you energy to get through the workday.
5. Drink water before eating anything else. Water flushes out toxins and makes digestion easier. If you drink enough water, you won’t feel hungry between meals.
This will help you eat fewer snacks during the day.
6. Don’t skip lunch! Skipping lunch means skipping nutrients and vitamins that could otherwise make up part of your daily intake. You’ll end up feeling tired and sluggish by dinner time.
7. Avoid processed junk food. Processed foods tend to be loaded with preservatives, artificial flavors, colors, sweeteners, and trans fats. These things aren’t healthy for anyone.
How protein can help you stay in shape
As mentioned before in the 7 Boost tips Protein Nutrition in Your Diet, Protein and Fiber Helps Keep Us Full Longer.
When we consume more carbohydrates than our bodies need, our stomachs start producing excess glucose. This leads to increased appetite and cravings for sweets or carbs.
When this happens, we often overeat because we want something sweet to satisfy us. We may even snack multiple times per day.
If we have adequate protein in our diet, however, then our body doesn’t produce any additional glucose after consuming carbohydrates.
Protein shakes, powders and supplements
What is protein and how to get it ?
7 Boost tips Protein Nutrition in Your Diet accents the importance of Proteins being the essential building blocks of life. Proteins provide structure to cells and tissues as well as serve as enzymes which catalyze chemical reactions within living organisms.
They play important roles in maintaining muscle mass, regulating blood pressure, controlling hormones, helping build bones, skin, hair, nails, teeth, muscles, cartilage, ligaments, and connective tissue.
There are two main categories of proteins: structural and functional. Structural proteins include collagen, keratin and elastin. Functional proteins perform a variety of functions such as transporting oxygen from one cell to another, digesting food, synthesizing DNA, forming antibodies, and releasing neurotransmitters.
There are 20 amino acids required for human growth and development. Nine of these must come from dietary sources while 11 others can be produced by the body itself.
7 Boost tips Protein Nutrition in Your Diet article has laid out key informatin on good nutrition. In this article, The 7 Boost tips to Protein Nutrition in Your Diet can further be enhanced by recognizing the fact that Protein is important for building and maintaining muscles, and helps fight fatigue.
Your body naturally produces protein, but it also needs dietary protein to meet daily requirements.
7 Boost tips to Protein Nutrition in Your Diet stresses the fact that proteins are the building blocks of muscles and tissues, then your diet needs the right proportions to make amino acids.
Your body breaks down proteins into amino acids which are used by the body as building blocks. The protein you eat and the protein your body produces work together. Since your body can only store a small amount, it has to rely on dietary protein.