Protein is a core nutrient our body counts on; did you know that protein makes up every cell in our body? Our body relies on protein to create enzymes, hormones, bones, muscle, blood, cartilage, skin, hair, and nails. Protein is a macro-nutrient, meaning our body relies heavily on these nutrients in order to be healthy! Our bodies do not store protein, so it is important to consume an abundance in every meal to maintain balance in our body. Do you know if you are consuming enough protein throughout the day? Ideally, consuming two servings a day equating to 5 ounces of protein is necessary to regulate your body. Personally, I make a conscious effort to include large amounts of protein in every meal.
Proteins come from a variety of sources, here's some examples of how I make sure to include enough protein in every one of my meals:
Have you ever tried collagen powder? This protein is naturally produced in our bodies, and is responsible for keeping our skin firm, plump and youthful. As we age, our bodies begin to produce less and less collagen, requiring supplements to produce similar effects. I like to include this my beverages throughout the day, it has no flavor and is a very convenient source of protein.
I like to start my day off eating whole milk Greek yogurt with pomegranate arils, which can have up to 20 grams of protein/ serving. I also like to add Greek yogurt to smoothies or some oatmeal for an extra punch of protein.
Did you know eating eggs in the morning is a quick source of protein and is an essential nutrient to rev up metabolism and burn fat throughout the day? I like to eat eggs in the morning, and like to snack on hard-boiled eggs, or add them in to salads. You can get even more protein by some adding ricotta or cottage cheese into my scrambled eggs or omelets! If you aren’t a fan, opt to add tofu into your scrambled eggs for an easy and quick dose of protein.
Beans & Protein Rich Veggies
Did you know that beans contain more protein than any vegetable protein, and are an excellent source of fiber! Beans include other essential nutrients our bodies rely on such as iron, magnesium, and potassium. I like to include beans in my meals by adding in omelets or salads. I also like to eat a variety of veggies such as spinach, kale broccoli, brussel sprouts, asparagus, and mushrooms, which are also great sources of vitamins and minerals.
Nuts and Seeds
Adding nuts in to meals are a great source of protein and the healthy kind of fats such as polyunsaturated and monounsaturated fats. I wrote an article here on the benefits of eating these types of healthy fats. I also include chia, hemp, pumpkin, and sunflower seeds to my oatmeal, yogurt, smoothies and salads for an additional source of protein and healthy nutrients.