As a National Consumer Panel member, you’re not just shopping — you’re shaping the future of the products on store shelves. But while you’re scanning and earning rewards, have you ever thought about what’s fueling you? One powerhouse nutrient that deserves a closer look is protein.
In this post, I’ll share some reasons why you should consider eating more protein, as well as some easy ways to add more of it to your diet. Whether you’re juggling a busy schedule, looking to feel more satisfied after meals, or just want to make healthier choices, protein can help you get there.
What is protein, and why does it matter?
So, what exactly IS protein? It’s one of three macronutrients, along with fats and carbohydrates. Proteins are building blocks in the body made from amino acids, and they make up bones, cartilage, muscle, blood, and more. They help repair and build cells and tissue such as muscle, and are essential for growth and development. Protein also plays an important role in blood clotting, fluid balance, and our immune response.
Here are several science-based reasons to add more protein to your diet from Healthline.com:
Reduces appetite and hunger levels: protein affects several hormones that control hunger and fullness signals, which can help you feel more full and eat less.
Increases muscle mass and strength: protein helps maintain your muscle mass and also promotes muscle growth during strength training.
Benefits bone health: several studies have indicated that protein can help improve bone density. Combining protein intake and resistance training, especially as you age, can help maintain bone mass.
Reduces cravings and snacking: food cravings are triggered by your brain wanting a reward. Adding protein to every meal, and eating a high-protein breakfast, can help reduce these cravings.
Boosts metabolism: protein boosts your basal metabolic rate (BMR), which is the number of calories used to perform basic functions, such as breathing. It also contributes to a higher sleeping metabolic rate, allowing you to burn more calories while you’re sleeping.
Lower blood pressure: some research suggests that a higher protein intake can help lower blood pressure, which can help reduce your risk of heart attack and stroke.
Helps maintain weight loss: protein helps boost feelings of fullness, reduces feelings of hunger, boosts metabolism, and maintains muscle mass.
How to add more protein to your diet
It’s easy to find ways to eat more protein! It can come from plant or animal sources including meat, dairy products, nuts, some vegetables, and certain grains and beans.
According to Harvard Health Publishing, the recommended dietary allowance (RDA) for protein for an average adult is .36 grams per pound. For example, a person who weighs 165 pounds should consume 60 grams of protein per day. However, you should always consult with your doctor to make sure you don’t have any health issues or concerns that could require more or less protein.
Here are some foods that are particularly high in protein:
Lean meats, such as chicken, turkey, beef and pork.
Fish, like salmon, tuna, and mackeral. These options are also high in omega-3 fatty acids, which benefit your heart’s health.
Dairy products including milk, cheese and yogurt. Choose low-fat dairy options and limit the amount of cheese so you don’t overdo it with saturated fats.
Beans, peas, and lentils such as kidney beans, pinto beans, white or black beans, chickpeas, and edamame.
Nuts and seeds, including almonds, hazelnuts, walnuts, peanuts, chia seeds, sunflower seeds and peanut butter. Be mindful of portion sizes, since nuts are high in fat and calories.
Eggs are a complete protein source containing all of the essential amino acids your body needs.
Quinoa, a plant-based protein, is also a complete protein source.
Soy products, such as tofu and tempeh are good sources of protein for vegetarians and vegans.
Tell us about your protein choices
Were you aware of how important protein is for your health? What types of protein-packed foods do you already eat, or are you planning to add any new ones to your diet? Tell me about it in the comments, I’d love to hear from you!
In the meantime, don’t forget to scan the items you purchase each week to continue earning your reward points.
If you’re not a NCP panel member and you’re interested in joining NCP to share your shopping experiences, earn great rewards, and influence what you see on store shelves, click here or go to the Join NCP section of the blog for more information.
Regards,
Taylor
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I enjoy walnuts, black beans, lentils, quinoa, chicken, and sardines! I also add chia seeds to my drinks.
I’ve been eating plant based for 3.5 years. I knew about the beans, seeds, quinoa and soy products containing protein. I also regularly have a protein bar or shake. I did not know all the things protein does in our bodies though. Good knowledge to have.
I had a stroke and protein is a very part of my life to strength my body and feel good again.
Meat with a lot of protein, fish, eggs is very important part when shopping for food.
You can get you protein from vitamin, and eating green vegetables.
I love beef and eat a lot of it. I also consume several boiled eggs each week. Sometimes I have a fruit shake made with milk, fruit, and protein powder.
Good article. My husband had a major surgery. I’ve been pushing protein to help his wound heal. Getting close.
I was aware of some of the benefits of protein but not to this extent! Thank you!