Every cell in your body contains protein, and it fulfills many different roles in the body. Since the body does not store protein, it depends on your diet to provide adequate amounts. Many women (and men) I know are not getting nearly enough protein, even if they think they are.
You don't have to adopt a keto or carnivore diet to get the protein you need, but making some changes can make a big difference. When you start looking at your current intake, you may be surprised by how little you are actually getting. Once you know your typical intake, you can set goals to increase it as necessary
As you make these changes, it is important to recognize that not all proteins are the same. We need to be informed consumers to provide our bodies with the nutrients they need; choosing the right kinds of quality protein is a big part of that.
Let’s look at the healthiest ways for you to get this protein.
Why Protein Is Important
Protein contains amino acids that are used to repair all the tissues in your body. This includes the tissues in your digestive, respiratory, circulatory, and endocrine systems. It has a much stronger and more varied role than many people realize.
In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “build muscles, produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function”.
Some people worry that eating protein will lead to weight gain. However, protein is considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is actually great for those wanting to lose weight.
How Much Protein
Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per lb. of body weight, but this will depend on your activity level and your body mass index (BMI).
Here is an example of using this method to figure out the protein needs of someone weighing 160lbs.
.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein
So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein!
What Might This Look Like?
So how would you go about getting 130g of protein in a day? One of my favorite strategies is to break it up into pieces. Think of it in terms of what you need for each meal and snack.
130 grams = 3 meals with 30 grams each + 2 snacks with 20 grams each.
Here is a list of things that have around 30 grams of protein...
- Chicken (3.5-4 oz)
- Ground Beef (4 oz)
- Shrimp (5 oz)
- Salmon (5.5 oz)
- Eggs (4-5 eggs, depending on their size)
- Pork tenderloin (4 oz)
- Milk (3.5 cups)
- Yogurt (3-4 cups, depending on the type)
- Cheese (3-5 oz, depending on the type)
- Black beans (1.5-2 cups)
- Soybeans (1 cup)
Best Source of Protein
Meat can be a wonderful source of protein, but it is important to make sure you are getting quality meat! How the animal was raised and what the animal did while it was alive is extremely important.
It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health as well. A study done by Mother Earth News compared eggs from free-range chickens with those produced commercially. It found that the free-range eggs had significantly more vitamin A, omega-3, vitamin E, and beta-carotene. In addition, grass-fed beef has been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef.
Companies spend a lot of money each year marketing their products. The terms they use can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.
Plant-Based Protein
It is possible to get the nutrients you need without eating meat, but it takes intention to make sure you are getting everything you need. Plants contain many nutrients, but they are not considered a complete protein since they lack one or more of the essential amino acids. For those of you who are trying to eat a vegetarian or vegan diet, check out our blog post here.
Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they are not the same. I love the following graphic from Diana Rodgers, RD, at Sustainable Dish.
Why Might You Need More Protein?
A couple of things might make you want to go toward the higher end of the protein recommendation.
- Higher muscle mass - if you have a lot of muscle mass, consuming more protein might be necessary to make sure your body can repair and maintain your muscles.
- Older individuals - we often need more protein as we age to prevent muscle loss. Sarcopenia is muscle loss, and it is incredibly common as we age. Consuming more protein and continuing to move (especially resistance training) can be great ways to prevent muscle loss as you age.
If you have questions about how much protein you need, bring it up at your next appointment. Let’s get you nourishing your body and feeling your best!
Dr. Jamie
Protein is known for its role in muscle repair, but it plays many other roles throughout your body. Getting enough protein is crucial for everyone, even if you are not an elite athlete or a bodybuilder. You literally cannot survive without protein; it is in every cell in your body.
Since the body does not store protein, your diet must provide adequate amounts. Many people require significantly more protein than they are consuming. Perhaps they have been told that it will cause them to gain weight or that they should limit their meat intake. However, I believe getting enough protein can actually help you move towards or maintain a healthy weight.
How much protein do you need? What kind should you have? The answer is nuanced, but I'll give you some good guidelines below to get you started. From there, you can listen to how your body feels and make adjustments. Pay attention to your energy level, mental clarity, sleep quality, mood, etc.
Let’s look at what your body needs and explore the healthiest ways to get it.
Why is Protein
Amino acids found in protein are used to repair the tissues in your body. All systems in your body need this to function properly. Your digestive, respiratory, circulatory, and endocrine systems will not thrive unless the tissue is repaired.
In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”
It is also considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is great for those wanting to be at a healthy weight.
How Much Protein
Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per one pound of body weight, but it will depend on your activity level and body mass index (BMI).
Here is an example of using this method to determine the protein needs of someone weighing 160lbs.
.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein
So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein!
What does this mean in terms of food?
Most people don't know what 130g of protein looks like, let alone how to get it daily. It can seem overwhelming to get that much protein, so I recommend focusing on what you need for each meal. For example, 130 grams of protein could be consumed by having: 30 grams (at breakfast, lunch, and dinner) and two snacks with 20 grams each.
What do 30 grams of protein look like?
- Chicken (3.5-4 oz)
- Ground Beef (4 oz)
- Shrimp (5 oz)
- Salmon (5.5 oz)
- Eggs (4-5 eggs, depending on their size)
- Pork Tenderloin (4 oz)
- Milk (3.5 cups)
- Yogurt (3-4 cups, depending on the type)
- Cheese (3-5 oz, depending on the type)
- Black beans (1.5-2 cups)
- Soybeans (just over 1 cup)
The Best Source of Protein
Quality meat is a wonderful source of protein. We need to consider how the animal was raised when assessing the quality of animal-based proteins. How it moved and what it ate are extremely important. It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health.
A study by Mother Earth News compared eggs from free-range chickens with those kept in cages. It found that free-range eggs contained significantly more vitamin A, omega-3, vitamin E, and beta-carotene. Grass-fed beef has also been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef.
Companies spend a lot of money each year marketing their products. The terms used can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.
Plant-Based Protein
While plants contain many necessary nutrients, they are not considered a complete protein because they lack one or more of the essential amino acids. It is possible to get the nutrients you need without eating meat, but you must be intentional about it.
Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they just don't stack up. Check out the following graphic from Diana Rodgers, RD, at Sustainable Dish.
Here are some protein sources for those eating a vegetarian or vegan diet...
- Nuts & seeds
- Beans & lentils (if your body tolerates them well).
- Quinoa, rice, and other grains
- Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates, which are often found in soy burgers, meatless chicken, as well as protein bars.)
- Some plant-based protein shakes could be useful if you are struggling to get enough protein in your diet, but check the ingredient list carefully!
This Vegetarian and Vegan Guide, created by Mark Hyman, M.D., is a great resource for vegans and vegetarians trying to eat healthy
What might increase your need for protein?
You may want to go toward the higher end of the protein recommendation if you have a higher muscle mass or are a bit older.
- Higher muscle mass - If you have a lot of muscle mass, consuming more protein might be necessary to make sure you are able to repair and maintain your muscles.
- Older individuals - As you get older, you often need more protein to prevent muscle loss. Sarcopenia is muscle loss, and it is incredibly common as we age. Consuming more protein and continuing to move (especially with resistance training) can be great ways to protect from muscle loss or sarcopenia as you age.
Let's talk about how you can get the protein you need. We can make a realistic plan, so you can nourish your body and feel your best!
Dr. Jamie, D.C.
We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound healthy, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. Those labels don't make them healthy. Healthy foods are nutritious, meaning they provide vitamins and minerals to support our body's health.
If we only look at the front of a package, the manufacturer can trick us into thinking foods are healthy that may not be. We need to flip the package over to look at the ingredients. Then, we can make an educated decision about what we put in our bodies. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.
My goal is to feel good, stay energized, and support my body with real nourishment. I don't focus on a number on the scale, because that doesn't give a full picture of health. It's much more nuanced than that. I want you to focus on how you feel - are you sleeping well, do you have steady energy, are you out of pain, is your skin clear, is your digestion smooth? These are some measures of health that matter to me.
Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.
1. Veggie Burgers
I used to think veggie burgers were a healthier alternative to beef because they are lower in fat and cholesterol. However, we don't need to be as afraid of dietary cholesterol as many think, because it doesn’t significantly affect blood cholesterol levels. Soy patties often come with a long list of fillers, while grass-fed burgers have just one ingredient: beef. Grass-fed beef is a complete protein and a source of healthy fats. It's nutrient-dense, tasty, and satisfying. I would choose it over a soy burger any day.
2. Fruit-Flavored Yogurt
My go-to breakfast used to be 80-calorie fruit yogurt. It was low in calories, so I thought it was a good choice. But the fact that it had natural and artificial flavoring is a red flag. Having plain, full-fat yogurt with fresh berries is a much better choice. The fat in it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized. There is no doubt in my mind that it is far superior to that 80-calorie yogurt.
3. Orange Juice
I loved orange juice as a child; who wouldn't want to start the day with the sweet treat? But one glass of orange juice has 26 grams of carbohydrates in it. That's a lot for your body to process and can impact your blood sugar. A typical orange has only 11 grams of carbs and has fiber that slows down the absorption of the sugar. This principle is true for all juices - apple, cranberry, grape, etc. In general, having the whole fruit is better than drinking it as juice.
4. Whole Grain or Wheat Bread
Modern bread is nothing like traditional bread; grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Ideally, bread should only contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions have lots of other ingredients and don’t meet this standard at all.
5. Seasoning Packets
I wish these packets were healthy because they are so convenient. However, most are filled with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Luckily, making your own spice blends is pretty simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.
6. Salad Dressing
“Light” and “gluten-free” dressings fooled me. I really thought they were healthy. But most store-bought dressings contain highly processed oils that trigger inflammation. Fat is essential, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. Making homemade dressing is not as difficult as people often think. Mine is made with olive oil and vinegar.
7. Vegetable Oils & Margarine
These oils didn’t exist before the 1900s. Manufacturers love them because they are shelf-stable and cheap, so they are found everywhere. They are marketed as “heart-healthy,” but they are linked to inflammation and chronic disease. I prefer to cook with coconut oil, ghee, or lard. I also use olive oil for low-heat dishes.
8. Wheat Thins, Pretzels, & Crackers
“Reduced fat” and “whole grain” sound great, but these snacks are high in carbs, low in nutrients, and made with low-quality oils. Vegetables offer more nutrition without the additives and ingredients found in most packaged food. Plus, they’re naturally lower in carbs. Fruit is also a good option; though they are higher in carbs than vegetables, they also have more nutrients than most processed snacks.
9. Prepackaged Fruit Cups
Convenient, yes again - but often contains unnecessary added sugar. Pineapple is already sweet - why add more? It might take a minute to cut up an apple or peel an orange, but it may be worth it. You will avoid the extra sugar and preservatives.
10. Cereal
Cereal tends to be high in carbs, full of processed ingredients, and fortified with synthetic vitamins. Fortification sounds good, but artificial vitamins aren’t absorbed like those in whole foods. Some studies even link excessive fortification to obesity and diabetes. I would rather have you choose fruits, vegetables, and meats for sustainable health and energy.
Set yourself up for health by reading the ingredients, trusting your instincts, and knowing that your body deserves healthy, nutritious food.
Dr. Jamie
P.S. Health food branding expert Matt Rosenman explains some ways marketing can be deceptive in his funny videos, where he rebrands candy to look like a health food. Just click on the one-minute videos below to see how easy it is for marketing companies to manipulate consumers.
Most cereal is highly processed. Even if the box makes it look healthy, many contain ingredients that are less than ideal. The simple carbs and sugar can create a spike in blood sugar, followed by a crash later in the morning. Single-serve oatmeal also falls in the category. I would rather you eat nutrient-dense foods that will keep you full until lunch. Some of the foods that fulfill this requirement have been portrayed as unhealthy in the media.
For example, eggs are thought to be unhealthy because they are high in cholesterol. However, cholesterol is found in the cell membranes of every cell in our bodies and helps maintain cell wall integrity. It helps us to make acids for digesting fat, is needed to make Vitamin D from sunlight, and is a key component in hormones. Having cholesterol levels that are too low is linked to increased rates of depression and suicide. So, eat some eggs, including the yolk, as it is the most nutritious part of the egg.
Let's look at ways to replace your cereal with more nutrient-dense options. All of them are delicious and will keep you satisfied until lunch; five are so easy that you don't even need a recipe!
5 "No Recipe" Nutrient-Dense Breakfast Ideas
- Breakfast Smoothies - use coconut milk, a healthy fat, veggies, a little fruit, and have a protein on the side.
- Breakfast Skillet - saute a bunch of veggies and top with an egg. Sweet potatoes can replace the white potatoes often used in restaurants.
- Yogurt - be sure to get the full-fat plain yogurt topped with fruit, nuts, or a little maple syrup. (Read the ingredients to make sure it lists cultures and doesn't have fillers.)
- Egg Casserole - you can get creative with this or follow a recipe. It is hard to mess up a breakfast casserole.
- Leftovers -people have breakfast for dinner, so why not dinner for breakfast
For Those Who Like Recipes
Many people like to follow a recipe when they cook. They may be more confident with something tried and true. Here are some great recipes to choose from.
Let me know what your favorite breakfasts are at your next appointment; maybe we can brainstorm ways to get a little more nutrition into them.
Dr. Jamie
Getting a good breakfast is so important for our health. In one study, women were divided into two groups. The first group had a large breakfast, a medium lunch, and a small dinner. The second ate a small breakfast, a medium lunch, and a large dinner.
The big breakfast group had greater reductions in fasting glucose, fasting insulin, and triglycerides. They lost more weight (and inches in the waist) while having lower hunger scores.
We can benefit from a healthy breakfast, too, but what does that look like, and how do you make it work in practice? When eating a big breakfast, it's best to focus on protein and fat, while keeping carbs to a minimum (if you have any at all).
Let’s look at some great breakfast options to support stable blood sugar and keep you full till lunch!
Practical Details
Eating too many carbs (and sugar) causes our blood sugar and insulin spike sharply, followed by a sharp drop a few hours later. The brain interprets this as danger - the body is flooded with cortisol, the amygdala is triggered, and you move out of the thinking part of your brain (prefrontal cortex). This results in cravings that are hard to resist.
So, an ideal breakfast will have about 25-30 grams of protein, a serving about the size of the palm of your hand. It will also have one serving of fat about the size of your thumb. If you do want some carbs, feel free to have some berries or non-starchy vegetables.
You can make breakfast ahead of time for the whole week. You could also choose simple recipes to make on the go, especially if you prep the ingredients the night before. Either way, your body will thank you for taking care of it and giving it what it needs to thrive.
Leftovers
While it may be unconventional, having leftovers is a good way to start the day. It’s easy and fast on a busy morning, and hopefully contains lots of nutrition. Most of the time, doubling a recipe doesn't take that much more effort. It is likely easier than making two different dishes and needing to clean up twice. So, planning to make enough for leftovers can be a great strategy.
Breakfast Cups
Ham and Egg Breakfast Cups are a favorite, simple, delicious breakfast idea that can be made ahead of time. Once you are familiar with this recipe, you can play with it, adding different meats and veggies to your liking. You can even make a few varieties at a time to accommodate family members' tastes or keep yourself from getting bored. Then, you can get creative with the toppings.
Smoothies
Breakfast Smoothies can be made quickly and easily eaten on the go. They are made from real food ingredients and can be tailored to meet each individual's taste. Smoothies are pretty forgiving, so you don't need to measure every ingredient perfectly. If you don't have a specific ingredient for a recipe, most of the time, substitutions work well. You can add a scoop of protein powder, and it will last you even longer. (Note: I would rather you have whole foods for your protein, but protein powder can be helpful in a pinch.)
Hash
Breakfast Hash recipes are extremely versatile and are easy to modify to anyone's taste. Just cook the starch, add flavor, and top it with an egg for some protein. You can easily use extra toppings like cilantro, avocado, or salsa. (My favorite combo is sweet potato, spinach, onions, and a Granny Smith apple.)
Yogurt
Full-fat, PLAIN yogurt topped with fruit and nuts is a simple, healthy breakfast if you tolerate dairy well. You might be surprised that it is not that hard to make your own yogurt. If dairy
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Does the phrase “the food pyramid” remind you of the triangle on the school’s cafeteria wall, the one that encouraged eating a lot of grains while limiting red meat and fats? For many people, it does, but the food pyramid from the 90s was retired nearly fifteen years ago.
In its place came MyPlate, a simpler visual guide that encouraged filling half your plate with mostly vegetables and some fruit, the other half with mostly grains and some protein, and adding low‑fat dairy on the side.
Now, the USDA is shifting once again, introducing a new food pyramid that has stirred up some controversy. This updated model emphasizes greater intake of protein and healthy fats while limiting sugar, grains, and highly processed foods.
Let’s look at how my beliefs align - or diverge - from these evolving perspectives.
Vegetables & Fruits
Produce is one thing that is consistently valued across the years; everybody agrees it contains many of the vitamins you need to thrive. In the past, I have recommended that 3/4th of our plate consist of vegetables at both lunch and dinner. I still think that is a good goal to aim for. I like the way the later models have evolved to focus on more vegetables than fruit, because even though the sugar in fruit is natural, it can still impact your blood sugar.
The new pyramid even recognizes the nuance of the types of fruits, which aligns with my thinking. For instance, berries are very low in sugar. You can eat a bunch of without a huge impact on your blood sugar. However, mangos can have 24-30g of sugar in them, which is the equivalent of 5-7 teaspoons of sugar. Mangos are rich in vitamins, minerals, and antioxidants, though. Being aware of this and enjoying high-sugar fruit in moderation may be the best choice.
I will add that eating protein and healthy fat alongside your fruit can help stabilize your blood sugar. So, pairing them with a handful of nuts or having them alongside your meal is a great way to enjoy them.
Protein
I am pleased that the new pyramid emphasizes protein, because every cell in our body contains protein. It is necessary to repair tissue, build muscle, regulate hormones, and promote immune function. Protein can also elevate your metabolic rate and help you feel full longer. Since the body does not store protein, it depends on our diet to provide adequate amounts.
The new food pyramid especially aligns with my perspective of getting your protein from a variety of sources, including red meat. For years, I have encouraged people to get their protein from eating the whole animal: nose to tail. This would include eating organ meat, which goes along with the USDA's principles but isn't specifically mentioned on the pyramid.
My biggest encouragement that is not covered in any of the previous models is to get the highest quality meat possible. This means understanding the tricky marketing. I know that everyone can not afford the highest quality; that’s okay. You will still get many of the benefits of eating meat.
Fat
I am also glad that the new guidelines encourage the consumption of healthy fats, including those from meat, eggs, and whole dairy.
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