14 Easy Ways to Be Sure Your Getting Enough Protein in Your Diet
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
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).
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
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.
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.
Greek yogurt is made by removing whey and other liquids to produce a richer, creamier yogurt.
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.
One scoop (28 grams) of whey powder provides about 20 grams of protein, on average (28).
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.
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.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit will boost the total protein content by 8 grams (33).
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).
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 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.
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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When hurricanes and other extreme storms unleash downpours like Tropical Storm Beta has been doing in the South, the floodwater doesn't always stay within the government's flood risk zones.
New research suggests that nearly twice as many properties are at risk from a 100-year flood today than the Federal Emergency Management Agency's flood maps indicate.
Flooding Outside the Zones<p>About <a href="https://furmancenter.org/files/Floodplain_PopulationBrief_12DEC2017.pdf" target="_blank">15 million</a> Americans live in FEMA's current 100-year flood zones. The designation warns them that their properties face a 1% risk of flooding in any given year. They must obtain flood insurance if they want a federally ensured loan – insurance that helps them recover from flooding.</p><p>In Greater Houston, however, <a href="https://doi.org/10.1111/j.1539-6924.2012.01840.x" target="_blank">47% of claims</a> made to FEMA across three decades before Hurricane Harvey were outside of the 100-year flood zones. Harris County, recognizing that FEMA flood maps don't capture the full risk, now <a href="https://www.hcfcd.org/floodinsurance" target="_blank" rel="noopener noreferrer">recommends that every household</a> in Houston and the rest of the county have flood insurance.</p><p>New risk models point to a similar conclusion: Flood risk in these areas outstrips expectations in the current FEMA flood maps.</p><p>One of those models, from the <a href="https://firststreet.org/flood-lab/research/2020-national-flood-risk-assessment-highlights/" target="_blank">First Street Foundation</a>, estimates that the number of properties at risk in a 100-year storm is 1.7 times higher than the FEMA maps suggest. Other <a href="https://doi.org/10.1088/1748-9326/aaac65" target="_blank" rel="noopener noreferrer">researchers</a> find an even higher margin, with 2.6 to 3.1 times more people exposed to serious flooding in a 100-year storm than FEMA estimates.</p>
What FEMA’s Flood Maps Miss<p>Understanding why areas outside the 100-year flood zones are flooding more often than the FEMA maps suggest involves larger social and environmental issues. Three reasons stand out.</p><p>First, some places rely on relatively old FEMA maps that don't account for recent urbanization.</p><p>Urbanization matters because impervious surfaces – think pavement and buildings – are not effective sponges like natural landscapes can be. Moreover, the process for updating floodplain maps is locally variable and can take years to complete. Famously, New York City was updating its maps when Hurricane Sandy hit in 2012 but hadn't finished, meaning flood maps in effect <a href="https://projects.propublica.org/nyc-flood/" target="_blank">were from 1983</a>. FEMA is required to assess whether updates are needed every five years, but the <a href="https://www.fema.gov/cis/nation.html" target="_blank" rel="noopener noreferrer">majority of maps</a> <a href="https://www.oig.dhs.gov/sites/default/files/assets/2017/OIG-17-110-Sep17.pdf" target="_blank" rel="noopener noreferrer">are older</a>.</p><p>Second, binary thinking can lead people to an underaccounting of risk, and that can mean communities fail to take steps that could protect a neighborhood from flooding. The logic goes: if I'm not in the 100-year floodplain, then I'm not at risk. Risk perception <a href="https://doi.org/10.1088/1748-9326/ab195a" target="_blank" rel="noopener noreferrer">research</a> backs this up. FEMA-delineated flood zones are the major factor shaping flood mitigation behaviors.</p><p>Third, the era of climate change scuttles conventional assumptions.</p><p>As the planet warms, extreme storms are becoming <a href="https://nca2018.globalchange.gov/" target="_blank">more common and severe</a>. If greenhouse gas emissions continue to increase at a high rate, computer models suggest that the chances of a severe storm dropping 20 inches of rain on Texas in any given year will increase from about 1% at the end of the last century to 18% at the end of this one, a chance of <a href="https://doi.org/10.1073/pnas.1716222114" target="_blank" rel="noopener noreferrer">once every 5.5 years</a>. So far, <a href="https://www.rstreet.org/wp-content/uploads/2020/02/195.pdf" target="_blank" rel="noopener noreferrer">FEMA hasn't taken into account the impact climate change is having</a> on extreme weather and sea level rise.</p>
Racial Disparities in Flooding Outside the Zones<p>So, who is at risk?</p><p>Years of research and evidence from storms have highlighted social inequalities in areas with a high risk of flooding. But most local governments have less understanding of the social and demographic composition of communities that experience flood impacts outside of flood zones.</p><p>In analyzing the damage from Hurricane Harvey in the Houston area, I found that <a href="https://doi.org/10.1088/1748-9326/aba0fe" target="_blank">Black and Hispanic residents disproportionately experienced flooding</a> in areas beyond FEMA's 100-year flood zones.</p><p>With the majority of flooding from Hurricane Harvey occurring outside of 100-year flood zones, this meant that the overall impact of Harvey was racially unequal too.</p><p>Research into where flooding occurs in Baltimore, Chicago and Phoenix points to some of the potential causes. <a href="https://www.nap.edu/read/25381/chapter/4#16" target="_blank" rel="noopener noreferrer">In Baltimore and Chicago</a>, for example, aging storm and sewer infrastructure, poor construction and insufficient efforts to mitigate flooding are part of the flooding problem in some predominantly Black neighborhoods.</p>
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