Getting enough protein is important for health. For this reason, the Recommended Daily Intake (RDI) for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount (1). A high protein intake can help with weight loss, increase muscle mass and improve health, to name a few.
Here are 14 easy ways to eat more protein:
1. Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches. Protein increases the production of PYY, a gut hormone that makes you feel full and satisfied (2).
In addition, a high protein intake decreases levels of the “hunger hormone" ghrelin and increases your metabolic rate after eating and during sleep (3, 4).
What's more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In a small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before high-carb foods, compared to when the order was reversed (5).
Bottom Line: Eating protein first at meals can help you feel full and keep blood sugar and insulin levels from rising too high.
2. Snack on Cheese
Snacks are a good way to get extra protein into your diet, as long as you choose the right types.
Many common snack foods are very low in protein, such as chips, pretzels and crackers.
For example, a 28-gram (1-oz) serving of tortilla chips has 137 calories but only 2 grams of protein (6).
In contrast, the same amount of cheddar cheese contains 7 grams of protein, along with 20 fewer calories and 4 times as much calcium (7).
Additionally, cheese doesn't seem to raise cholesterol levels much, even in people with high cholesterol. In fact, cheese may even benefit heart health (8, 9).
Bottom Line: Choose cheese for a filling snack that's high in protein and calcium and may also improve heart health.
3. Replace Cereal with Eggs
Many breakfast foods are low in protein, including toast, bagels and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 6 grams in a typical 1-cup serving (10).
On the other hand, three large eggs provide 19 grams of high-quality protein, along with important nutrients like selenium and choline (11).
What's more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day (12, 13, 14).
Eating whole eggs can also modify the size and shape of your LDL (“bad") cholesterol particles in a way that may decrease heart disease risk (15).
Bottom Line: Replacing cereal with eggs boosts protein consumption, makes you feel more full and helps you eat fewer calories.
4. Top Your Food with Chopped Almonds
Almonds are incredibly healthy.
They're high in magnesium, fiber and heart-healthy monounsaturated fat, yet low in digestible carbs.
Almonds also contain 6 grams of protein in a 28-gram (1-oz) serving, which makes them a better source than most nuts (16).
And although a serving of almonds contains around 167 calories, studies have shown that your body actually absorbs only about 129 of those calories because some of the fat isn't digested (17, 18, 19).
So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads or oatmeal to increase your protein intake and add flavor and crunch.
Bottom Line: Almonds are high in several nutrients and can boost the protein content of a meal or snack.
5. Choose Greek Yogurt
Greek yogurt is a versatile, high-protein food.
A 240-gram (8-oz) serving provides 17–20 grams of protein, depending on the brand. This is about twice the amount in traditional yogurt (20, 21).
Greek yogurt is made by removing whey and other liquids to produce a richer, creamier yogurt.
Research shows Greek yogurt increases the release of the gut hormones GLP-1 and PYY, which reduce hunger and make you feel full (22).
In addition, it contains conjugated linoleic acid (CLA), which has been shown to promote fat loss in some studies (23, 24).
Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces and other recipes.
Bottom Line: Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods.
6. Add Protein-Rich Foods to Your Salad
Salads are loaded with vegetables that provide vitamins, minerals and antioxidants that help protect you from disease.
However, they often contain only a few grams of protein, which will likely lead to hunger after an hour or two.
To add protein to your salad, top it with any of the foods below. A 100-gram (3.5-oz) serving of these foods will give you the following amounts of protein:
- Chicken or turkey breast: 30 grams.
- Tuna: 26 grams.
- Salmon: 25 grams.
- Cheese: 22 grams.
If you're looking for a good plant-based option, garbanzo beans (chickpeas) are a great choice that provides 15 grams of protein per cup (165 grams).
Bottom Line: Topping your salad with poultry, cheese, fish or legumes will help you meet your protein needs and stay full and satisfied.
7. Have a Protein Shake for Breakfast
A shake or smoothie can be a great breakfast, depending on the ingredients. Many smoothies contain a lot of fruit, vegetables or juice, but little protein.
Protein powders make it easy to create a high-protein shake. There are several types on the market, including whey, soy, egg and pea protein.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (25, 26, 27).
One scoop (28 grams) of whey powder provides about 20 grams of protein, on average (28).
Here is a basic whey shake recipe. To boost the protein content even more, use more protein powder or add peanut butter, almond butter, flaxseeds or chia seeds.
Whey Protein Shake
- 8 oz (225 grams) unsweetened almond milk.
- 1 scoop of whey powder.
- 1 cup fresh berries.
- Stevia or another healthy sweetener, if desired.
- 1/2 cup crushed ice.
Combine all ingredients in a blender and process until smooth.
Bottom Line: Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
8. Include a High-Protein Food with Every Meal
When it comes to protein, it's not just the total amount you take in every day that matters. Getting enough at each meal is also important.
Several researchers recommend consuming a minimum of 20–30 grams of protein at each meal.
Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day (29, 30).
Select foods from this list of delicious high-protein foods in order to make sure you meet your needs at every meal.
Bottom Line: Include a high-protein food at each meal to get what you need to feel full and maintain muscle mass.
9. Choose Leaner, Slightly Larger Cuts of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
What's more, your meal may even end up being lower in calories. For example, compare these two steaks:
- Ribeye steak (fatty): 18 g protein and 274 calories per 100 g (3.5 oz) (31).
- Top sirloin steak (lean): 24 g protein and 225 calories per 112 g (4 oz) (32).
Bottom Line: Choosing leaner cuts of meat and slightly larger portions is an easy way to increase your protein intake.
10. Pair Peanut Butter with Fruit
Fruit is rich in antioxidants, nutrients and fiber. However, it's very low in protein.
Peanut butter is a delicious, high-protein food with a creamy texture that complements firm fruits such as apples and pears.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit will boost the total protein content by 8 grams (33).
What's more, studies suggest that peanut butter may decrease appetite, reduce blood sugar levels and promote heart health (34, 35).
Bottom Line: Add peanut butter to fruit to boost your protein intake. This can decrease appetite, improve heart health and lower blood sugar.
11. Eat Lean Jerky
Lean jerky is a convenient way to get more protein into your diet.
However, it's important to choose a healthy type.
Many types of jerky contain sugar, preservatives and various questionable ingredients. They're also frequently made from lower-quality meat.
Some jerky and “snack sticks" come from grass-fed beef, bison and other free-range animals. Choosing jerky from grass-fed animals will provide better-quality meat with higher amounts of healthy omega-3 fats (36).
Lean jerkies or snack sticks contain about 7 grams of protein per 28 grams (1 oz).
They can often be stored for several months without refrigeration and are ideal for travel.
Bottom Line: Lean jerkies and snack sticks are good sources of protein. Choose high-quality types that come from grass-fed animals.
12. Indulge in Cottage Cheese at Any Time
Cottage cheese is a tasty food that's also very high in protein. A one-cup (225-gram) serving contains 25 grams of protein and 220 calories (37).
A 2015 study found cottage cheese to be as filling and satisfying as eggs (38).
What's more, the full-fat type is a good source of CLA, which may promote fat loss and lead to improvements in body composition (23, 39).
One study followed women who ate a high-protein, high-dairy diet while exercising and reducing calorie intake. They lost more belly fat and gained more muscle mass than women with moderate protein and dairy intake (39).
Cottage cheese is delicious on its own. You can also try it with chopped nuts or seeds, cinnamon and stevia or another sweetener for a quick breakfast.
Additionally, smaller amounts of cottage cheese make a great snack.
Bottom Line: Cottage cheese is a versatile, high-protein food that makes you feel full and may help improve body composition.
13. Munch on Edamame
Edamame is the term for steamed soybeans in their unripened form.
Soybeans have more protein than other legumes and are popular among vegetarians and vegans.
One cup of edamame has 17 grams of protein and about 180 calories (40).
Edamame is high in an antioxidant known as kaempferol. Studies on mice suggest it may reduce blood sugar and help with weight loss (41, 42).
Edamame can be purchased fresh or frozen and it makes a great snack. It can also be added to stir-fry recipes.
Bottom Line: Edamame is a good source of plant protein and may also have other health benefits.
14. Eat Canned Fish
Canned fish is a fantastic way to boost protein intake.
It requires no refrigeration, so it's wonderful for travel. It can be enjoyed as a snack or with a meal.
Fatty fish like salmon, sardines, herring and mackerel are also excellent sources of omega-3 fatty acids, which can fight inflammation and improve heart health (43, 44, 45).
A 100-gram (3.5-oz) serving of canned fish contains between 20–25 grams of protein and 150–200 calories.
Ideas for serving canned fish include combining it with healthy mayo, serving it on top of a salad or eating it straight from the can.
Bottom Line: Canned fish is a convenient source of high-quality protein and beneficial omega-3 fatty acids.
Take Home Message
Getting enough protein is very important.
A high protein intake can help you lose weight and gain muscle, while improving your body composition and metabolic health.
Fortunately, this is easy to do if you follow the simple tips above.
This article was reposted from our media associate Authority Nutrition.
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In a new study, my colleagues Anisha Patel, Francesca Weaks and I estimate that approximately 61.4 million people in the U.S. did not drink their tap water as of 2017-2018. Our research, which was released in preprint format on April 8, 2021, and has not yet been peer reviewed, found that this number has grown sharply in the past several years.
Other research has shown that about 2 million Americans don't have access to clean water. Taking that into account, our findings suggest that about 59 million people have tap water access from either their municipality or private wells or cisterns, but don't drink it. While some may have contaminated water, others may be avoiding water that's actually safe.
Water insecurity is an underrecognized but growing problem in the U.S. Tap water distrust is part of the problem. And it's critical to understand what drives it, because people who don't trust their tap water shift to more expensive and often less healthy options, like bottled water or sugary drinks.
I'm a human biologist and have studied water and health for the past decade in places as diverse as Lowland Bolivia and northern Kenya. Now I run the Water, Health, and Nutrition Laboratory at Pennsylvania State University. To understand water issues, I talk to people and use large datasets to see whether a problem is unique or widespread, and stable or growing.
An Epidemic of Distrust
According to our research, there's a growing epidemic of tap water distrust and disuse in the U.S. In a 2020 study, anthropologist Sera Young and I found that tap water avoidance was declining before the Flint water crisis that began in 2014. In 2015-2016, however, it started to increase again for children.
Our new study found that in 2017-2018, the number of Americans who didn't drink tap water increased at an alarmingly high rate, particularly for Black and Hispanic adults and children. Since 2013-2014 – just before the Flint water crisis began – the prevalence of adults who do not drink their tap water has increased by 40%. Among children, not consuming tap has risen by 63%.
To calculate this change, we used data from the National Health and Nutrition Examination Survey, a nationally representative survey that releases data in two-year cycles. Sampling weights that use demographic characteristics ensure that the people being sampled are representative of the broader U.S. population.
Racial Disparities in Tap Water Consumption
Communities of color have long experienced environmental injustice across the U.S. Black, Hispanic and Native American residents are more likely to live in environmentally disadvantaged neighborhoods, with exposure to water that violates quality standards.
Our findings reflect these experiences. We calculated that Black and Hispanic children and adults are two to three times more likely to report not drinking their tap water than members of white households. In 2017-2018, roughly 3 out of 10 Black adults and children and nearly 4 of 10 Hispanic adults and children didn't drink their tap water. Approximately 2 of 10 Asian Americans didn't drink from their tap, while only 1 of 10 white Americans didn't drink their tap water.
When children don't drink any water on a given day, research shows that they consume twice as many calories from sugary drinks as children who drink water. Higher sugary drink consumption increases risk of cavities, obesity and cardiometabolic diseases. Drinking tap water provides fluoride, which lowers the risk of cavities. Relying on water alternatives is also much more expensive than drinking tap water.
A4: Choosing to drink fluoridated tap water over sugar-sweetened beverages to quench thirst is vital to protecting… https://t.co/3tm8wuWjeZ— Oral Health Watch (@Oral Health Watch)1600795750.0
What Erodes Trust
News reports – particularly high-visibility events like advisories to boil water – lead people to distrust their tap water even after the problem is fixed. For example, a 2019 study showed that water quality violations across the U.S. between 2006 and 2015 led to increases in bottled water purchases in affected counties as a way to avoid tap water, and purchase rates remained elevated after the violation.
The Flint water crisis drew national attention to water insecurity, even though state and federal regulators were slow to respond to residents' complaints there. Soon afterward, lead contamination was found in the water supply of Newark, New Jersey; the city is currently replacing all lead service lines under a legal settlement. Elsewhere, media outlets and advocacy groups have reported finding tap water samples contaminated with industrial chemicals, lead, arsenic and other contaminants.
Many other factors can cause people to distrust their water supply, including smell, taste and appearance, as well as lower income levels. Location is also an issue: Older U.S. cities with aging infrastructure are more prone to water shutoffs and water quality problems.
It's important not to blame people for distrusting what comes out of their tap, because those fears are rooted in history. In my view, addressing water insecurity requires a two-part strategy: ensuring that everyone has access to clean water, and increasing trust so people who have safe water will use it.
Chart: The Conversation / CC BY-ND. Source: AWWA / Morning Consult. Get the data
Building Confidence
As part of his proposed infrastructure plan, President Joe Biden is asking Congress for $111 billion to improve water delivery systems, replace lead pipelines and tackle other contaminants. The plan also proposes improvements for small water systems and underserved communities.
These are critical steps to rebuild trust. Yet, in my view, the U.S. Environmental Protection Agency should also provide better public education about water quality testing and targeted interventions for vulnerable populations, such as children and underserved communities. Initiatives to simplify and improve water quality reports can help people understand what's in their water and what they can do if they think something is wrong with it.
Chart: The Conversation / CC BY-ND. Source: AWWA / Morning Consult. Get the data
Who delivers those messages is important. In areas like Flint, where former government officials have been indicted on charges including negligence and perjury in connection with the water crisis, the government's word alone won't rebuild trust. Instead, community members can fill this critical role.
Another priority is the 13%-15% of Americans who rely on private well water, which is not regulated under the Safe Drinking Water Act. These households are responsible for their own water quality testing. Public funding would help them test it regularly and address any problems.
Public distrust of tap water in the U.S. reflects decades of policies that have reduced access to reliable, safe drinking water in communities of color. Fixing water lines is important, but so is giving people confidence to turn on the tap.
Asher Rosinger is an assistant professor of biobehavioral health, anthropology, and demography and director of the Water, Health, and Nutrition Laboratory at Penn State University.
Disclosure statement: Asher Rosinger receives funding from the National Science Foundation on an unrelated project. This work was supported by the Ann Atherton Hertzler Early Career Professorship funds, and the Penn State Population Research Institute (NICHD P2CHD041025). The funders had no role in the research or interpretation of results.
Reposted with permission from The Conversation.
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