Are You Eating Enough Protein?
Many women believe protein is only for building muscle. However, protein is essential for our bodies to work properly. Dietary protein is essential for ensuring our body has enough building blocks (amino acids) to maintain and build lean muscle mass. Animal proteins are complete proteins because they contain all nine essential amino acids. Whereas plant-based proteins (such as lentils and beans) are not complete proteins but can be paired together to easily meet your amino acid needs. For example, eating tofu with beans or lentils.
How much protein do you need?
At a very minimum, the recommended protein intake is 0.8g/kg.
Ways to increase protein in your diet:
If you are feeling sluggish, hungry and low in energy all the time this may be down to you not eating enough protein.
Buy protein-rich foods you love. This doesn’t have to be just meat and fish. For example, when you next time fancy pasta swap for a lentil or chickpea pasta, you can get these in most supermarkets. It will leave you feeling fuller for longer too.
Swap sugar-loaded cereals for high-protein options. Greek yoghurt is a super easy and quick breakfast. Simply add it to oats or on top of your breakfast protein pancakes for extra protein. Greek yoghurt is also a great snack you can have on the go.
Sneak protein into your meals. Why not add extra beans to curries, chilli con Carne, stews and soups? For example, add a tin of cannelloni beans to a pasta dish, this is a great way of getting more protein into your kids too.
Up your bean intake. Try to have two vegetarian meals per week whereby the base is beans and lentils. These are slower releasing carbs yet high in protein too.
Add protein for snacks. It doesn’t have to be time-consuming either, for example, things like crudités with hummus are super quick and easy. This can also be taken with you on the go!