We’re Pooshies. Of course, we prioritize eating enough protein.
Protein is experiencing a renaissance in the wellness space. We even predicted it would be one of the top trends in 2024.
“It’s about time that protein got an image makeover,” says Caroline Lalier, a certified holistic nutrition health coach. “I think it’s become such a hot topic lately because people, especially women, are realizing that they do not feel their best on a low-protein diet,” she continues. “Historically, there has been such a stigma of high-protein diets being just for bodybuilders or men specifically (we all have that stereotypical image of a ‘gym bro’ pounding protein powder), but that couldn’t be farther from the truth.”
Protein isn’t for gym bros and Bachelorette contestants (IYKYK).
“Women need adequate protein throughout their reproductive, menopausal, and post-menopausal lives for overall health and well-being,” Caroline explains. “In general, more and more people are focusing on their nutrition and becoming more aware of the harmful impact of ultra-processed foods. Focusing on high-quality protein, healthy fats, and complex carbohydrates is my formula for a balanced diet.”
What are the benefits of upping your protein intake?
“There are so many incredible benefits of increasing your protein intake,” Caroline says, but a big one has to do with blood sugar. “Eating enough protein aids in blood sugar balance. Maintaining a steady blood sugar level helps energize you throughout the day, balances your hormones (especially with PCOS or insulin resistance), and keeps you full for longer periods of time,” she explains.
“Eating enough protein can also make it easier to maintain a healthy body weight (whatever that means for you!), build lean muscle, and support your fertility.” It can also help to sharpen your memory and even make your hair longer and stronger.
How do you know how much protein you need?
“As a certified holistic nutrition health coach, I generally recommend my clients aim for 0.8 to 1 gram per body weight of protein per day. Based on the studies we have and my clients’ experience, this is the sweet spot,” Caroline says. “For example, if you weigh 150 pounds, aim for 120 to 150 grams of protein per day. This sounds like a lot when starting out, so to make it less overwhelming I recommend breaking aiming for at least 30 to 35 grams of protein at every meal.”
Ways to get more protein in your diet:
- Don’t skip breakfast. Eating a high-protein breakfast is so beneficial, especially for women. Focus on high-protein foods and lots of leafy greens,” Caroline says.
- Save room on your plate. “Throughout the day, prioritize at least 1/4 of your plate with protein (four to six ounces) for a balanced meal,” she says.
- Blend it up. “I’m a big fan of a protein-packed smoothie as an easy way to get in extra protein, fiber, and healthy fats, too!” she adds.
High-protein foods cheat sheet:
- Eggs
- Tofu
- Turkey bacon
- Beans
- Lentils
- Flax seeds
- Chia seeds
- Peanut butter
- Tempeh
- Quinoa
- Greek yogurt
- Fish and shellfish
- Cottage cheese
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