Health

Daily Protein Requirement to Add Right Nutrition to Diet

Daily protein requirement

Whether it is to lose weight or any other health benefit, consuming protein is essential. Experts repeatedly advise us to meet the daily protein requirement to benefit human health. But not everyone knows the high protein foods to meet the requirement daily. So, today we will tell you 14 easy ways that will help you meet your daily protein requirement without putting in much effort. Start scrolling down to know it all!

How to meet the daily protein requirement?

Protein benefits you in losing weight, increasing muscle mass, and much more. But how much protein per day? Is that what you are wondering? Well, the protein requirements by age differ massively. But on average, if you approximately 50-grams of protein in a day, it should reflect perfectly on your health.

So, now let us check out ways to meet your daily protein requirement:

Eat Your Protein First

When you start eating, consume your source of protein at the beginning, in particular before you start consuming your starches. Once you consume it first, your PYY production increase. When this gut hormone increases, you will feel satisfied and full.

Additionally, when your diet has a higher protein intake, it reduces the ‘hunger hormone’ levels – ghrelin. Plus, it also increases the metabolic rate during your sleep or after you eat.

More so, eating the protein at the beginning will help in maintaining your blood sugar levels and even controls the insulin in your blood.

In a small study on type 2, diabetes people were given the same meals on separate days. It was seen that the insulin rose significantly when they consumed the protein at the end. On the other hand, when the same people consumed the protein initially, the insulin was in control.

Keep snacking on cheese.

If you want to meet the daily protein requirement, then snacking on cheese is a great option. The various snacks that usually we munch on, like crackers, chips, pretzels, and more, have a meager amount of protein present in them. For instance, when you consume one ounce of tortilla chips, you consume only two grams of protein and 137 calories.

In comparison, when you consume cheddar cheese in the same amount, you will get a whopping 7-gram protein with four times more calcium and 20 fewer calories.

Plus, cheese is potent in not raising your cholesterol level, even for people who have higher cholesterol levels. More so, cheese provides you with many more health benefits that include keeping your heart healthy.

Consume eggs for breakfast

Eggs count among the high protein foods, and it is the best inclusion into your diet. More so, everyday breakfast items like cereals, toasts, bagels, and more are low in protein.

Oatmeal contains a higher level of protein than many more kinds of cereal. It has around six grams of protein in each cup serving. But it cannot match its protein levels to eggs.

When you consume three large-sized eggs, you will get around 19 grams of protein and other nutrients such as choline and selenium.

Studies show that you can reduce appetite when you have eggs as your breakfast and remain full for long. Eventually, that will end up supplying you with a lower amount of calories in one day.

Whole eggs can reduce the shape and size of bad (LDL) cholesterol levels that reduce the chances of heart problems. So, if you want to meet your daily protein requirement, eggs are a must-inclusion.

Consume chopped almonds in your food

Almonds are super healthy food. It is not only rich in protein but also contains large amounts of fiber, monounsaturated fats, magnesium, and more. More so, that has low amounts of digestible carbs.

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When you consume around 28 grams of almonds, you are supplying yourself with six grams of protein. All of which makes almond the most potent among other nuts.

When you consume almonds one serving, you are supplying yourself with 167 calories. But your body absorbs approximately 129 calories only. That is because the body does not digest the fat completely.

So, if you want to meet your daily protein intake, you can always add chopped almonds to your meals. Some of the foods that go well with almonds are oatmeal, salads, cottage cheese, and yogurt. Adding almonds will enhance the flavors of these foods and also meet your daily intake.

Select Greek Yogurt

If you are looking for high protein foods, then Greek yogurt is indeed one of them. You can consume around 240 grams of Greek yogurt and get almost 17 to 20 grams of protein. The latter amount is twice as much the amount you get in any traditional yogurt.

Manufacturers remove the whey and many more liquids to make Greek yogurt. And this is why it tastes creamier and richer too.

Studies show that Greek yogurt can increase gut hormones like PYY and GLP-1 release. So, when you consume it, you will feel full for a long time.

Additionally, Greek yogurt contains CLA (conjugated linoleic acid) that helps in promoting weight loss.

The tangy flavor present in Greek yogurt complements chopped fruits and berries. Also, you can use it as a substitute for sauces, dips, and many more dishes.

Mix high protein foods in the salad

Salad can provide you with loads of antioxidants, vitamins, and minerals. So, you can protect yourself from several diseases by consuming salads.

But salads contain a low amount of protein, which can increase your hunger within two hours after having it. So, adding some protein to your salad can beneficial. Here are some examples that will help in increasing the protein content in salads:

  • Turkey or chicken breast contains around 30 grams of protein
  • Cheese has 22 grams of protein
  • Salmon contains 25 grams of protein
  • And tuna contains 26 grams of protein.

If you happen to follow a vegan diet, you can opt for chickpeas or garbanzo beans, a plant-based protein. One cup of chickpeas can provide you with 15 grams of protein that fulfill a significant amount of your daily protein requirement.

Drink protein shake

If you are bored consuming eggs every day and still wish to meet the daily protein requirement, you can drink a protein shake. Several smoothies made with juice, veggies, fruits, and more contain a low protein content.

So, you can add protein powders to make them high in protein. Some of the varieties of protein powders available in the market are pea, soy, whey, and egg protein.

Studies show that whey protein powder is much more potent in keeping you full and reducing your hunger in comparison to other powders.

Only by adding one scoop of whey powder you can get around 20 grams of protein. Here is a quick recipe you can try to meet your daily protein requirement:

A shake of whey protein

  • Whey powder – one scoop
  • Unsweetened almond milk – 8 oz
  • Fresh berries – one cup
  • Crushed ice – half a cup (optional)
  • Sweeteners like stevia (optional)

Mix all the ingredients together until it blends smooth. Drink it for breakfast, and be sure to meet your requirement.

Consume high protein in all meals

Consuming the total protein amount is not the only factor responsible for your health, but it is also essential to consume it in each meal.

Researches show that it is ideal for you to consume around 20 to 30 grams of protein in each of your meals.

Experts suggest that when you consume protein, you increase the feeling of fullness and preserve your muscle mass. But it would be best if you consumed it in small amounts evenly distributed in your entire day.

So, always choose high protein foods and include them in all your meals.

select large and lean meat cuts

When you select lean and large meat cuts, you boost the amount of protein present in your meal. Moreover, you are consuming a low amount of calories too. For instance:

  • If you consume ribeye steak (fatty), then you are getting around 274 calories and 18 grams of protein;
  • But if you have top sirloin steak in the lean form, you are getting about 225 calories and 24 grams of protein in every 112 grams of serving.
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consume fruits with peanut butter

Fruits are always highly nutritious. It contains large amounts of fiber, antioxidants, and nutrients but a low amount of protein.

On the other hand, peanut butter is yummy and falls under the category of high protein foods. So, you can consume peanut butter with fruits to boost the protein content of the meal. Peanut butter complements the tastes of pears and apples.

By adding around two tablespoons of peanut butter, you will get around 8 grams of a protein boost. More so, experts say that peanut butter can reduce blood sugar levels, improve heart health, and reduces appetite.

consume lean jerky

There is plenty of jerkies available in the market. Most of them have high amounts of preservatives, sugar, and many more harmful ingredients. More so, they are often made with low-grade meat. Few jerkies are made from free-range animals, grass-fed beef, and bison.

 

So, if you choose the jerkies made from grass-fed animals, you will get high amounts of omega-3 fatty acids and many more nutrients.

By consuming snack sticks or lean jerkies, you will get around 7 grams of protein content for every 28 grams of meat.

You can store them up for months, and it is an ideal option when you are traveling. So, even if you are on your trip, you don’t have to worry about your protein intake when you have jerkies with you.

Consume cottage cheese

Cottage cheese is not only yummy but also contains a massive amount of protein. One cup of cottage cheese, approximately 225 grams, possesses around 220 calories and 25 grams of protein content.

In 2015, a study concluded that using a filling of cottage cheese was as tasty and filling as the eggs.

More so, cottage cheese is a significant CLA source that helps promote fat loss and improves your body’s composition.

A study was done on women who consumed a high dairy and protein diet. But they would control the calorie intake and incorporate exercise in their regime. The study concluded that the women lost a significant amount of belly fat and got more muscle than the women who consumed moderate dairy and protein intake.

You can always consume cottage cheese as it is. But if you want to make some changes, you can always add stevia, seeds, nuts, and cinnamon. It is also an ideal breakfast option for you.

try munching on edamame

When the unripe soybeans are steamed, it is referred to as edamame. Soybeans themselves are a high protein source in comparison to any other legumes. And it has immense popularity in the vegan and vegetarian diets.

By consuming a cup of edamame, you will get 180 calories and 17 grams of protein.

More so, edamame supplies the human body with kaempferol which is an antioxidant. Some studies done on mice showed that edamame could boost weight loss and also control blood sugar levels.

You can consume edamame in frozen or fresh form. It is a great snack option and also blends well in several stir fry recipes.

Consume canned fish

If you want to fulfill your daily protein requirement, then canned fish is a great option. Since no refrigeration is required, you can choose it as a traveling food. You can use canned fish as a meal or snack option.

Apart from protein, fatty fishes like mackerel, herring, sardines, and salmon are rich sources of omega-3 fatty acids. And this nutrient can keep your heart healthy and even fight off inflammation.

By consuming 100 grams of canned fish, you can get approximately 20 to 25 grams of protein.

Final Thoughts

Meeting your daily protein requirement is essential to keep you healthy. It not only promotes weight loss but also helps in improving metabolic health and body composition. So, follow the ways given above and be sure to meet your requirement daily.

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