Content

• Steps
• Advice
• Warning

Protein is considered a "macronutrient", or a nutrient that the human body needs in large amounts. This is because the body uses protein to make everything from bones and hair to muscles and blood. However, unlike fats and carbohydrates, the human body does not store protein, so it is extremely important to have a constant amount of protein through the diet. Learning about protein-rich foods and how to incorporate them into your diet will make it easier for you to add protein.

Steps

Part 1 of 2: Add Protein to Your Diet

1. 

   Add seafood and lean meat to your diet. Seafood and poultry are two rich sources of protein. Not only that, but seafood and poultry are also better than other protein meats because they are relatively low in fat.
   • Not only are they a rich source of protein, many seafood like salmon are also rich in heart-healthy omega-3 fatty acids.
   • Poultry dark color is relatively more fat than white meat. In addition, you should remove poultry skin before processing to reduce the amount of saturated fat.
   • Pork loin is also a protein rich white meat. Tenderloin is less lean than poultry, but leaner than red meat.

2. 

   
   
   Choose lean beef. For dishes that require beef, you should choose lean beef. Lean beef usually only has 1 gram more saturated fat than skinless chicken. You can choose from top thigh meat, tenderloin, ribs and ground beef. 100 g of lean beef contains less than 10 g of fat, 4.5 g less saturated fat and less than 95 mg of cholesterol.
   • In addition to being a protein source, lean beef also contains iron, zinc and vitamin B12.
   • You should choose to buy meat labeled "tenderloin" or "ham" when you want to buy lean meat.

3. 

   
   
   Increase intake of low-fat animal milk. Milk, cheese and yogurt are all protein-rich foods. Even so, whole milk is high in calories, so you need to choose low-fat milk (for example, 1% fat or skim milk) to maximize protein and reduce calories.
   • Dairy products are also rich in calcium and many products are fortified with vitamin D.
   • Use Greek or Icelandic yogurt as a protein-rich snack. A 180-gram serving of yogurt contains 14 grams of protein, compared to 10 grams of low-fat yogurt.

4. 

   
   
   Eat more eggs. Eggs are the least expensive source of protein. The American Heart Association says healthy adults can eat one egg a day.
   • As with dairy products, you can maximize protein and reduce fat intake through diet. Egg whites contain almost 50% protein and contain almost no fat. So you can separate the yolks and whites. Alternatively, you can look for egg whites and read the label carefully to make sure the egg whites don't add salt.

5. 

   Add beans to your diet. Beans are a great source of protein and are full of fiber and nutrients that keep you full. Therefore, beans are the best choice to replace red meat in many dishes. 1/2 cup of beans contains more protein than 30 grams of grilled steak.

6. 

   Eat lots of soybeans. Soybeans are also rich in protein, less fat than other foods, making them good for heart health.

7. 

   Use nuts as a snack. Almonds, cashews and pecans are relatively low in calories (about 160 calories / 30 g). These nuts contain about 5-6 g of protein / 30 g and are high in fiber, making them healthier than sweet and processed snacks.
   • Avoid eating nuts that are salty or packaged / roasted in oil. Dried beans are the best option to maximize protein intake and limit calories.

8. 

   Consider taking a supplement or protein powder. People who are protein deficient or physically active should consider taking supplements. In addition, grocery stores also sell protein bars or protein powders at reasonable prices that you can add to smoothies, shakes, cereals and many other dishes.
   • Read the label carefully to make sure it contains at least 6 g of protein per serving and is low in sugar and low in fat.
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Part 2 of 2: Calculating Protein Needs

1. 

   Determine your protein needs based on age. Many people think that adding more protein is better. However, you should consult about the recommended daily dose of protein. The best way is based on age:
   • Children 1-3 years: 13 g
   • Children 4-8 years: 19 g
   • Children 9-13 years: 34 g
   • Young woman 14-18 years old: 46 g
   • Youth 14-18 years: 52 g
   • Women 19-70 years and older: 46 g (71 g for pregnant or lactating women)
   • Males 19-70 years and older: 56 g

2. 

   Find out the amount of protein in some common foods. Knowing the amount of protein in common foods is very helpful in increasing your protein intake.
   • 1 cup of milk contains 8 g of protein
   • A 90 g piece of meat contains 21 g of protein
   • 1 cup of cooked beans contains 16 grams of protein
   • 1 jar of yogurt 8 oz contains about 11 g of protein

3. 

   Calculate your protein requirement by portion or by daily diet. The amount of protein in grams can be difficult to imagine. Therefore, you can calculate so that the daily protein intake accounts for 10-35% of the calories.

4. 

   Determine if extra protein is needed. Athletes and the elderly need more protein than the recommended daily dose (RDA) to maintain muscle health and bone function. People who need a lot of exercise, people over 65 years old or have kidney disease or metabolic ability should consult a dietitian or doctor to know how to calculate daily protein requirements.
   • Vegetarians and vegans are two groups at risk of a protein deficiency. However, a non-meat diet can still provide enough protein. You can find other articles on how to add protein in a vegetarian diet.

5. 

   Evaluate your current diet. You may be getting enough protein (even enough for physical activity) through your current diet. You can keep a record of the type and amount of food each day for a week (including snacks, drinks and supplements). If a food has a label, calculate the amount of protein in grams per serving; on the other hand, you can look up the amount of protein in food based on an online lookup table.

6. 

   Read the nutrition information on the label. You should make it a habit to read the protein content of some common foods, such as milk, to plan your daily diet and ensure you get enough protein. Alternatively, choose protein-fortified foods like sports drinks or energy-boosting foods.

7. 

   Incorporate animal and plant protein in every meal. Consuming a variety of food sources helps you meet your daily protein needs without having to spend too much time preparing snacks, especially for those who eat meat-based foods. Eating the recommended number of servings per day for dairy products, whole grains, vegetables and lean protein (such as fish or chicken) will help provide the average person's protein needs. advertisement

Advice

• Research shows that eating protein-rich foods (an egg or a jar of Greek yogurt) at a sieve along with high-fiber cereals, such as whole-wheat bread, can help you stay full and eat less.

Warning

• Don't focus too much on protein supplementation, forget about other nutrients. A balanced diet with a full range of fruits and vegetables and the above foods is ideal.
• In some cases it is possible to consume too much protein and lead to weight gain or many health problems.