Prioritize protein in breakfast and snacks
Protein is an essential nutrient that helps build muscle, repair tissues, increase feeling of fullness and support the activity of the immune system. However, many people only focus on supplementing protein in dinner, while breakfast and snacks are poor in this nutrient.
According to nutrition experts, starting the new day with eggs, Greek yogurt, fresh cheese or eggs combined with green vegetables will help increase protein intake and maintain energy for longer. Besides, snacks such as boiled eggs, canned tuna, hummus eaten with vegetables, apples dipped in nut butter or nuts are also suitable choices to supplement protein without increasing too much energy.
Dr. Christopher Gardner - a nutritionist at the Center for Preventive Studies, Stanford University Medical School (USA) - said that protein sources from whole foods not only provide amino acids but also supplement vitamins, minerals and fiber, bringing more health benefits than dependence on supplements.
Increase protein from natural foods instead of supplements
One of the simple ways to increase protein intake is to add more plant-based foods such as beans, lentils, peas and quinoa to meals. These foods are both rich in protein and provide fiber, contributing to improving cardiovascular health and the digestive system.
In addition, you can skillfully add protein-rich ingredients to familiar dishes such as mixing Greek yogurt or fresh cheese into smoothies, adding nut butter to oats, using hummus as dipping sauce or replacing the regular broth with bone broth.
Experts also note that adults should consume about 1.2 - 1.6 grams of protein per kilogram of weight per day. Although protein powder may be convenient in some cases, this product often undergoes many processing stages, may contain sugar or added flavors and is not always suitable for everyone's digestive system. Therefore, prioritizing fresh, minimally processed foods is still a recommended solution to meet protein needs, while building a balanced and sustainable diet.
