How to Get More Protein in Your Diet 

Protein is an essential macronutrient made up of amino acids that helps to build bones, muscles, cartilage and skin but it is also responsible for so much more. Protein plays a role in almost every process of a cell, from metabolic reactions, fighting infection, providing us with energy, repairing cells, etc.

There are 20 total amino acids with 9 of them considered essential since our body does not create them on their own; therefore we need to consume them daily. The amount of protein an individual needs is based on many factors and it is best to consult with your healthcare team before making any changes to your diet. Also, if you have kidney disease or other kidney issues,  you should consider that as well.

There are online calculators you can use to give you an idea of how much protein you should take in. Also, if you are an athlete, do strenuous exercise such as lifting weights, or are looking to put on weight or build more muscle mass, you may want to add more protein than the recommended amount.

Many people find it hard to fit in the recommended amount of protein per day. With a few tips and tricks, you can easily be on your way to meeting your protein goals.

Here are 5 ways to get more protein in your diet:

1. Start Your Day Off Right

Many breakfast foods are packed with protein which will keep you satisfied way past lunchtime. Experiment with egg omelets and muffins, protein pancakes, Greek yogurt or even a protein shake and you’ll be well on your way to hitting your daily protein requirement. My favorite protein shake to make is easy: 1 scoop of protein powder, 1/3 almond milk, 1/2 tin Greek yogurt, one tablespoon of your favorite peanut butter (or PB2 for less calories, carbs and fat), a drizzle of sugar-free chocolate syrup and blend with ice.

2. Plan Your Plate

When preparing your meal focus on having half your plate consist of a protein, 1/4-1/2 containing vegetables, and the other quarter for whole grains or other carbs if you so desire. If you’re watching your weight, it’s a good idea to focus on leaner proteins, like chicken and fish, as a lot of fat and calories can come along with some richer protein choices. Keeping this mentality will help you hit your protein goals and also keep you from eating empty calories.

3. Find New Options Online

There are so many health blogs and websites that offer delicious recipes for free. Have you ever had a protein ball? Some can contain as many as 10 grams of protein. It’s a great snack to take on the go, freezes well, and will keep your blood sugars in check too. Also, shop for specialty items, like low-carb flours online. Look out for promotions and special deals to buy in bulk, or save some money if it’s your first time buying — many online shops will offer such discounts!

4. Buy in Bulk

If you’re focusing on increasing your protein, you’ll likely need to add more lean meat, fish or other plant-based protein sources so buying in bulk will help you save money and allow you to meal prep too. Consider prepping and freezing too, it makes deciding what for dinner much easier. Whether you’re going to your local Costco, or finding a great deal on the internet (see above), buying staples in bulk is sure to save you some cash.

5. Preparedness Is Key

If you are actively trying to increase your protein, you are likely tracking what you eat. Preparing meals ahead of time allows you to customize your meals to the exact macros you set. This will also help avoid last-minute food runs that offer little to no nutrition at all. Some great apps to help you track your macros are MyFitnessPal and MyPlate.

Eating more protein will make you feel fuller longer, build and strengthen muscles, along with many other health benefits. Make sure to discuss with your doctor how much protein is right for you and you will be well on your way to a healthier version of you!

Do you find it hard to get in your daily recommended dose of protein? What tips and tricks can you share?

Source: diabetesdaily.com

Recipe Roundup: 4 Protein-Rich Recipes from Dietitians

Many people with diabetes follow a high-protein diet for good reasons. It’s low glycemic, which means it doesn’t cause abrupt sugar spikes. It also makes you feel fuller for a longer time, which can help you sustain your energy until your next meal. Studies have also proven it’s good for weight loss, building muscles, and bone health.

All these health benefits made us think of reaching out to dietitians and nutritionists for recipes that are not only protein-rich but also palatable. Here are their suggestions:

Pizza Chicken Foil Packet

pizza chicken foil pack

Photo credit: Abbey Sharp

Insulin dosing for pizza can be tricky, due to its combination of high carbohydrates and high fats, so if you’re craving for some but want to ditch the carbs, this savory meal can be a good substitute. Registered dietitian, Abbey Sharp, says it’s easy to pull this off and can be readily modified depending on what’s in your fridge or what you or your family like on your pizza. To ensure that it’s low in carbs, be sure to use sugar-free sauce.

Salmon Burgers

salmon burger

Photo credit: Alexis Joseph

Packed with omega-3 fatty acids, this salmon recipe is a sure hit for everyone in the family. Hummusapien registered dietitian, Alexis Joseph, offers options to keep the carbs low. Instead of using breadcrumbs to keep the patties together, you can use almond flour. Instead of serving it in a bun with greens, you can chop it up and devour it in a loaded salad. The best part is that these burgers freeze well, making your dinner on busy days a breeze.

Easy Blackened Shrimp

blackened shrimp

Photo credit: Kaleigh McMordie

Is it possible to cook something healthy within 5 minutes? Yes, Kaleigh McMordie, the registered dietitian at Lively Table, proves this with this shrimp recipe. Just place the shrimp in a bowl, toss some lemon juice and blackening seasoning, and cook the shrimp in a non-stick skillet for 2-3 minutes each side. You will have extra blackening seasoning from this recipe, so be sure to store it in an air-tight container for future use.

Miso Chicken – One Pan Meal

miso chicken

Photo credit: Natalie Brady

Baked chicken and vegetables can be boring, but using a delicious dressing or sauce can make a huge difference in your meal. Registered Clinical Nutritionist, Natalie Brady offers her miso sauce as one of your options. Miso, a thick Japanese paste made from fermented soybeans, is rich in protein and nutrients.

What protein-rich recipe do you serve at home regularly? Share them in the comments – we would like to know and try them out!

Recipe Roundup_ 4 Protein-Rich Recipes from Dietitians

Source: diabetesdaily.com

How to Get More Brightly Colored Food into Your Diet

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.By Susan Thomas Recently I’ve become known to my clients as the “Vegetable Pitchman Dietitian.” I’ve gotten this name because I advise them to fill half their plates at lunch and supper with non-starchy vegetables. Unfortunately, this advice is not often popular […]
Source: diabetesdaily.com

Should People with Type 1 Diabetes Eat Carbs with Protein to Build More Muscle?

This content originally appeared on Diabetic Muscle & Fitness. Republished with permission.Quick Summary Insulin and amino acids play an important role in assisting with muscle growth. Glucose and amino acids are both insulinogenic and have the potential to increase blood glucose. When glucose and amino acids are consumed together they require more insulin, than if […]
Source: diabetesdaily.com

How to Crowd Out Poor Food Choices With Protein and Fiber

When I attended the Institute of Integrative Nutrition, one thing I heard a lot about was how “crowding out” foods with preferred choices was a great way to improve eating habits without focusing on avoiding foods. So let’s say you want to eat more vegetables and cut down on the portions of refined grains. Instead […]
Source: diabetesdaily.com

Butcher Box: Where Quality Matters

Calling all carnivores! If you are looking for incredible tasting, high-quality meat delivered to your door, Buterbox is exactly what you’ve been looking for. ButcherBox was kind enough to provide me with their products at no charge. I received no additional compensation for this review, and all opinions are my own. Who They Are ButcherBox […]
Source: diabetesdaily.com

Eggs: Changing Dietary Advice Through the Decades

This content originally appeared on Wildly Fluctuating. Republished with permission.Recommendations on eggs seem to go from one extreme to the other, or “yo-yo egg advice.” In the 1950s and 1960s, eggs were considered healthy. Adele Davis, a popular health food guru in those days, had a chapter in her book Let’s Cook it Right titled “Serve Eggs […]
Source: diabetesdaily.com

Search

+