Could protein be the key to better health?
Protein is more than a buzzword in the fitness world. It's a fundamental building block for your body. It helps build and repair tissues, supports immune function and keeps you feeling full longer, which can help with weight management. Simply put, protein is key to staying energized, maintaining muscle mass and keeping your body running smoothly.
How much protein do you need? It varies depending on age, activity level and health goals. According to the Mayo Clinic, the recommended dietary amount for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person weighing 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. However, if you’re active or trying to build muscle, you may need more.
Top sources of protein
For meat lovers:
Chicken breast: Lean and versatile, it’s an easy way to get a solid dose of protein.
Fish: Salmon and tuna are packed with protein and heart-healthy omega-3s.
Eggs: One egg has about six grams of protein, making it a great choice for any meal.
Plant-based options:
Legumes: Beans, lentils and chickpeas are rich in protein and fiber, making them filling and nutritious.
Tofu and tempeh: These soy-based proteins are perfect for adding to stir-fries or salads.
Nuts and seeds: Almonds, chia seeds and pumpkin seeds provide protein and healthy fats for a satisfying snack.
According to Harvard Health, before increasing your daily protein intake, it’s important to keep a few things in mind. While beef, poultry and pork (along with milk, cheese and eggs) are excellent sources of high-quality protein, many plant-based foods can offer as much, including whole grains, beans, legumes, nuts and vegetables.
No matter your diet, getting enough protein is crucial to maintaining your health. Whether you're enjoying a piece of grilled chicken or a hearty bean salad, make sure protein is part of your daily routine. It’s the key to staying strong and feeling your best.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
