We hear a lot about protein, but what is it and why is it important in a healthy eating plan? I am going to put on my chemist’s hat for a minute and insert a little bit of science here as we talk about protein. Protein is an organic compound and is made up of 22 amino acids. It is a part of every cell in the body and is stored in muscles and organs. The body uses it to build and repair tissues. It has been recommended that 10 – 35 % of our daily caloric intake should be protein. End of science class – whew!
What are the benefits of consuming the right amount of protein as part of your healthy eating plan? Most of us are have heard about protein’s role in helping to control weight. It helps control your appetite by helping you feel full after eating and not feeling hungry for a longer period of time after your meal. It also helps build and maintain lean muscle mass. This raises your resting metabolism so you are burning more calories even when you are not exercising. It also helps level out blood sugar swings in your body so you can avoid the “sugar highs and lows” that lead to snack cravings.
The body also uses protein in ways that we don’t see as easily. The protein we eat as part of our healthy eating plan is converted into a variety of other proteins in the body that have specialized uses. The digestive enzymes that break down the food we eat into nutrients our body can use are proteins. Our immune system uses protein to make antibodies that fight diseases in the body. The hemoglobin in blood that carries vitamins and minerals throughout the body is a protein too. Who knew that one food component could be responsible for so many things?
So what are some sources of protein to incorporate into healthy meal plans? You want to look for lean or low-fat proteins. A combination of meat-based and vegetable-based proteins is recommended. Some examples are: dairy products (eggs, low-fat cheeses and yogurt, milk), meats (lean beef, white meat turkey and chicken, pork tenderloin), fish, beans, lentils, and whole grains. I include Herbalife’s meal replacement shake and some of their protein snacks in my bag of tricks to ensure I get the amount of protein I need without exceeding my calorie limit for the day.
What are your favorite proteins? Would love to hear from you in the comments below or join us on facebook.
