How To Get Enough Protein

October 5, 2023

Do you have enough protein in your diet? Is it quality protein? Protein, like carbohydrates and fat, is a macronutrient. It’s in every cell in the body. Amino acids combine to create protein. Scientists identified hundreds of amino acids, but only 20 are in humans. The body can produce eleven amino acids but must get nine from food. Those nine are called essential amino acids. Besides eating enough protein, you must ensure its complete. That means it contains all nine amino acids. Animal protein provides them, but not all vegetable sources do.

Some types of protein are healthier than others.

If you’re eating hot dogs, bacon, and some of those mystery meats that come in cans, you’re eating low-quality protein filled with additives that negatively affect your health. Protein bars and some protein powders can also be poor choices, depending on the other ingredients. Good protein sources include high-quality lean meat, poultry, fish, animal products, legumes, and beans.

Vegetarians may have to combine food to get the best protein.

If you’re a lacto-ovo vegetarian, eggs and milk products can provide complete protein sources. A complete protein source has all nine essential amino acids. Including cottage cheese with a meal or having egg salad is one easy way to do it. Vegans have a more difficult time since they don’t eat any animal products. There are just a few sources of complete proteins that contain all nine essential amino acids. Buckwheat, soy, quinoa, and Ezekiel bread provide complete plant-based protein sources. The good news is that you can combine food to create a complete source. Beans and rice are one example of a combination of complete protein.

Adding protein without breaking your budget can be easy.

The price of everything has increased, including healthy food. That includes the price of healthy protein. It’s often the most expensive part of the diet. You can eat healthy and save your budget by choosing your protein source wisely. Fresh fish and beef, particularly pastured beef, tend to be the most expensive. That’s closely followed by pork and poultry. You can cut your costs by making a few changes. One night or more each week have canned tuna, eggs, or a vegetable source of protein. Make pad Thai that uses eggs and other protein sources, like peanuts. Shrimp may be expensive, but it becomes budget-friendly by only adding a few to this dish.

If you need more protein in your diet, don’t forget snacks. Make a healthy trail mix with nuts, seeds, and dried fruit, or have sliced apples with cheese. Plain yogurt and fruit are another option.
Organ meats are good sources of protein and are often less expensive. Liver is especially power-packed. Beef and chicken hearts are also quality and often cheaper than other options.
If you’re using peanut butter as a source of protein, read the label. Only choose options with one ingredient—peanuts. Combine it with vegetables or fruit for a good snack.
Quinoa is an inexpensive complete protein source and an excellent substitute for rice. It can stretch a meal while providing many other nutrients.

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