{"id":1345,"date":"2024-03-25T14:15:12","date_gmt":"2024-03-25T14:15:12","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1345"},"modified":"2024-03-25T14:24:45","modified_gmt":"2024-03-25T14:24:45","slug":"understanding-the-power-of-protein-a-dietitians-guide","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1345","title":{"rendered":"Understanding the Power of Protein, A Dietitian&#8217;s Guide"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1345\" class=\"elementor elementor-1345\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-285c023b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"285c023b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-27c7c559\" data-id=\"27c7c559\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-465df7d elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"465df7d\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Understanding the Power of Protein, A Dietitian&#8217;s Guide<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3398c6 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"c3398c6\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"111\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2024\/03\/Untitled-design-38.png?fit=300%2C111&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-1346\" alt=\"Six eggs on a counter together\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2024\/03\/Untitled-design-38.png?w=851&amp;ssl=1 851w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2024\/03\/Untitled-design-38.png?resize=300%2C111&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2024\/03\/Untitled-design-38.png?resize=768%2C284&amp;ssl=1 768w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55582719 elementor-widget elementor-widget-text-editor\" data-id=\"55582719\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">In the realm of nutrition, few nutrients hold as much significance as protein. Often hailed as the building block of life, protein plays a crucial role in maintaining health. As a dietitian, I frequently encounter questions about protein: how much do I need, what are good sources, should I use protein powder? In this post, we&#8217;ll delve into the intricacies of protein, unraveling its mysteries, and offering practical insights into its importance and sources.<\/span><\/p><h3><b>The Role of Protein:<\/b><\/h3><p><span style=\"font-weight: 400;\">Protein is a macronutrient (meaning we need a lot of it, the other two macronutrients are fat and carbohydrates) composed of amino acids, which are the building blocks of cells, tissues, and organs in our bodies. Protein is literally in every cell in our body.\u00a0 Protein gets broken down into amino acids, and these amino acids serve numerous vital functions, including:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Muscle Maintenance and Growth<\/span><\/i><span style=\"font-weight: 400;\">: Protein is essential for repairing and building muscle tissue, making it indispensable for anyone looking to maintain or build muscle mass, especially as they age.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Enzyme Production<\/span><\/i><span style=\"font-weight: 400;\">: Enzymes are catalysts for biochemical reactions in the body, and many of them are made from proteins. Without adequate protein intake, these reactions may not proceed optimally.\u00a0 For example: we need liver enzymes to break down toxins in the body, and we use pancreatic enzymes to help with digestion.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Hormone Regulation<\/span><\/i><span style=\"font-weight: 400;\">: Certain proteins act as hormones, playing a key role in various physiological processes such as metabolism, growth, and stress response.\u00a0 One example is insulin, essential for blood sugar regulation.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Immune Function<\/span><\/i><span style=\"font-weight: 400;\">: Antibodies, which are critical components of the immune system, are made of proteins. A sufficient intake of protein helps support immune function and aids in the body&#8217;s defense against infections and diseases.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Transportation and Storage<\/span><\/i><span style=\"font-weight: 400;\">: Proteins facilitate the transport of nutrients, oxygen, and other substances throughout the body. They also help store essential molecules for future use.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Bottom line, not only are proteins found in every single cell in our bodies, but they have some really important tasks to do.\u00a0 They are a key piece to your health.<\/span><\/p><h3><b>How Protein Can Help You:<\/b><\/h3><p><span style=\"font-weight: 400;\">Ensuring an adequate intake of protein is crucial for overall health and well-being. Here are some reasons why protein should definitely be on your radar:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Satiety and Weight Management<\/span><\/i><span style=\"font-weight: 400;\">: Protein-rich foods tend to be more filling than those high in carbohydrates or fats. Including protein in meals and snacks can help curb hunger and prevent overeating, thereby supporting weight management efforts.\u00a0\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Action Step:\u00a0 Each time you eat, make sure you have a protein source (see below for various options)<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Muscle Health<\/span><\/i><span style=\"font-weight: 400;\">: As mentioned earlier, protein is vital for maintaining muscle mass and promoting muscle repair and growth, especially during periods of physical activity or resistance training.\u00a0\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Action Step:\u00a0 Plan on eating within 4 hours of working out, ideally within 2 hours to maximize protein utilization.\u00a0 Work the muscle, then give them the protein needed to repair and grow.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Healthy Aging<\/span><\/i><span style=\"font-weight: 400;\">: Aging is associated with a natural decline in muscle mass and strength, known as sarcopenia. Consuming adequate protein can help mitigate this decline and support healthy aging, and help with bone density.\u00a0 This is especially important for women over 40 (thanks menopause!).<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Action Step:\u00a0 Make it a double whammy by getting protein AND calcium through dairy and dairy alternatives.\u00a0 Yogurt, milk, cheese, and cottage cheese provide both for double the bone health.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Blood Sugar Control<\/span><\/i><span style=\"font-weight: 400;\">: Protein can help stabilize blood sugar levels by slowing down the absorption of glucose from carbohydrates, making it beneficial for individuals with diabetes or those at risk of developing the condition.<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Action Steps:\u00a0 Instead of focusing on cutting carbs to help blood sugars, how about <\/span><i><span style=\"font-weight: 400;\">adding<\/span><\/i><span style=\"font-weight: 400;\"> protein.\u00a0 It\u2019ll help fill you up and slow down your digestion, so you won\u2019t feel deprived.\u00a0 So be sure to have meatballs with your pasta and cheese on your crackers.<\/span><\/li><\/ul><\/li><\/ul><h3><b>How Much Protein Do You Need?<\/b><\/h3><p><span style=\"font-weight: 400;\">The amount of protein an individual needs varies based on factors such as age, sex, body weight, activity level, and overall health status. As a general guideline, the Recommended Dietary Allowance (RDA) for protein is approximately 0.8 grams per kilogram of body weight per day for adults.\u00a0 However, we\u2019re seeing in the research that more might be better; the 0.8 grams is the baseline, more can help.\u00a0 Going above 1.5 grams\/kg is unnecessary unless you\u2019re a professional bodybuilder.\u00a0 So, let\u2019s work it out.<\/span><\/p><p><span style=\"font-weight: 400;\">To find your weight in kilograms (kg) take it and divide it by 2.2<\/span><\/p><p><span style=\"font-weight: 400;\">150 pounds divided by 2.2= 68<\/span><\/p><p><span style=\"font-weight: 400;\">As a dietitian, I use 1.0 grams per kg as my baseline.<\/span><\/p><p><span style=\"font-weight: 400;\">Then I take 68kg and times it by 1.5 = 102 grams, that\u2019s the max I would ever really need.<\/span><\/p><p><span style=\"font-weight: 400;\">My range would be (rounded for ease) 70-100.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Aiming for 25-30 grams of protein per meal would put me smack in range.\u00a0 If I\u2019m a little low on one meal, I\u2019ll throw in a snack with protein.<\/span><\/p><p><b>Good Sources of Protein:<\/b><\/p><p><span style=\"font-weight: 400;\">Meeting your protein needs doesn&#8217;t have to be complicated. There is a plethora of delicious and nutritious foods that are rich in protein, including:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Animal-Based Meats:\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lean meats (chicken, turkey, beef, pork): About 22 grams for 3 ounces (varies per source)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Fish (salmon, tuna, trout): About 20 grams for 3 ounces (varies per source)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Seafood (shrimp, scallops, crab): 7 grams per ounce<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Eggs: 6 grams\u00a0<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant-Based Sources:\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Beans (black, chickpea, kidney): 7 grams for \u00bd a cup<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lentils: 9 grams for \u00bc cup dry<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tofu: 7 grams for 3 ounces<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tempeh: 17 grams for \u00bd a cup<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Seitan: 32 grams for \u00bd a cup<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Edamame: 18 grams for 1 cup shelled<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Nuts (peanuts, cashews, almonds, walnuts):\u00a0 About 4 grams per ounce (varies per source)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Seeds (pumpkin, flax, sunflower):\u00a0 About 5 per ounces (varies per source)<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy and Dairy Alternatives:\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Greek yogurt: 15 grams or more for 6 ounces<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Yogurt: About 6 grams for 6 ounces<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cottage cheese: 13 grams for \u00bd a cup<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cheese:\u00a0 7 grams for 1 ounce<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Milk: 8 grams for 1 cup<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Milk Alternatives: Ranges from 0-8 grams (Almond is low, soy is high, check the label)<\/span><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">Incorporating a variety of protein sources into your diet ensures that you not only meet your protein needs but also benefit from a diverse array of nutrients essential for optimal health.<\/span><\/p><p><span style=\"font-weight: 400;\">Most individuals are pretty good at having a protein source at meals, like eggs or dairy at breakfast; lunchmeat, beans, or tuna salad at lunch; and fish, chicken, or steak at dinner.\u00a0 Make sure you\u2019re meeting your estimated protein needs each meal.\u00a0 It doesn\u2019t have to be perfect, but if you want to get 20 grams of protein at breakfast, and you have 1 egg and a piece of fruit, you need more.\u00a0 Snacks are a great way to sneak in some extra protein by pairing cheese, nuts, or yogurt with your fruit or crackers.\u00a0 Another option is protein fortified foods (things like cereal, bread, or bars that come with extra protein) or protein powder.\u00a0 Do you need these things?\u00a0 Nope!\u00a0 However they can be really quick and convenient; it all depends on the person.\u00a0 For example, I have some high protein granola bars in the pantry, I grab them when I don\u2019t have time to whip up a snack.\u00a0 Need some ideas for snacks with protein?\u00a0 We got you.\u00a0 Pick one from each column and mix and match to your taste, time, and needs!<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p><table dir=\"ltr\" style=\"height: 284px;\" border=\"1\" width=\"366\" cellspacing=\"0\" cellpadding=\"0\" data-sheets-root=\"1\"><colgroup><col width=\"199\" \/><col width=\"165\" \/><\/colgroup><tbody><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;PROTEIN&quot;}\"><strong>PROTEIN<\/strong><\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;CARBOHYDRATES&quot;}\"><strong>CARBOHYDRATES<\/strong><\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Milk&quot;}\">Milk<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cereal&quot;}\">Cereal<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cheese&quot;}\">Cheese<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Popcorn&quot;}\">Popcorn<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Nuts or nut butter&quot;}\">Nuts or nut butter<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Crackers&quot;}\">Crackers<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lunchmeat&quot;}\">Lunchmeat<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bread\/Toast&quot;}\">Bread\/Toast<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hardboiled egg&quot;}\">Hardboiled egg<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Fruit (fresh or dried)&quot;}\">Fruit (fresh or dried)<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hummus&quot;}\">Hummus<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vegetables&quot;}\">Vegetables<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Tofu&quot;}\">Tofu<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Rice cake&quot;}\">Rice cake<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Yogurt or cottage cheese&quot;}\">Yogurt or cottage cheese<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Pretzels&quot;}\">Pretzels<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Edamame&quot;}\">Edamame<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Tortilla Chips&quot;}\">Tortilla Chips<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chicken or tuna&quot;}\">Chicken or tuna<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Pita&quot;}\">Pita<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Beans (roasted are yummy)&quot;}\">Beans (roasted are yummy)<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bagels&quot;}\">Bagels<\/td><\/tr><tr><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Beef or turkey jerky&quot;}\">Beef or turkey jerky<\/td><td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Oatmeal&quot;}\">Oatmeal<\/td><\/tr><\/tbody><\/table><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">So, you can make your own by picking one from each column.\u00a0 I like cottage cheese on a rice cake.\u00a0 You can pick a sweet rice cake and top the cottage cheese with some fruit or honey, or go savory with a cheese or whole grain rice cake and top the cottage cheese with veggie or everything bagel spice.\u00a0 Cheese and crackers are clutch.\u00a0 Toss some nuts in your popcorn or have carrots and hummus.\u00a0 Short on time? Buy them prepackaged.\u00a0 Things like yogurt and beans are a good carb\/protein combo already.\u00a0 So have some Greek yogurt in the fridge, and I stock your pantry with some roasted beans like these <\/span><a href=\"https:\/\/www.amazon.com\/BIENA-FOODS-Himalayan-Roasted-Chickpea\/dp\/B08Z9PGHBK\/ref=sr_1_5_mod_primary_new?crid=365N3UT08ZYLG&amp;dib=eyJ2IjoiMSJ9.NNM6aThhrsHSriYq8bfGnTabA6iKczE3mbMDxmdm_uGyqaekc6QNihlUQSDCornuDxzXjcSFRPKYmuv_EvLmkqpjlIAV3gI_geGJth1Q0r7Lk1FjeUjSwghj4ZvXw_uBdCFe5toZ70c3p_TybPhVCQEe4By52jwpQmty8LLkaylhtdGrQxMiiOuXXixn9pMPKbSh9wJWTU4d_iat7UhXYSnPwJBs7Ldic8NGhtjSQF2K-hfy7RNVuwh_i19XM38zgXNt4KlyquwydrsBZ4vvvQ6ED3WKbrqGyCMUDy7K69o.yVWrXRBkgNDcOIOEk85whBGVEY-OEvW3VnFDTawJIDA&amp;dib_tag=se&amp;keywords=roasted+chickpeas&amp;qid=1711131900&amp;sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&amp;sprefix=roasted+chickpeas%2Caps%2C89&amp;sr=8-5\"><span style=\"font-weight: 400;\">chickpeas<\/span><\/a><span style=\"font-weight: 400;\"> or these <\/span><a href=\"https:\/\/www.amazon.com\/Bada-Roasted-Beans-Dried-Broad\/dp\/B07D7B1DTS\/ref=sr_1_1_sspa?crid=1L5UPP740NPXV&amp;dib=eyJ2IjoiMSJ9.UrsCK97Ua5uLsozTyNMu1hGgjXGM-4iBg_JrLeYGgh-UFKxj-Dh1IuXr-Mz6XmjNpIUs_sc6S9geVvXs4nsqndipyXRNsS3a_e8OVk-vcmhvCJE-cxPI2VXI9xeR9GpcPtvs9VLk5g_voTSaZND8l4CiPDCAKDdQyzsglD-y2oQ6D6sr8mPQ-jd9qvHhy22OtwzaoVqQOaIC-MnbU7STLSWnJyKkyoo3geGPgjmUdwJwW7WcegCtN21hcc1oFFK-E_NzkMDveKN6Ti6BoUHQMshOaL2YW4rnB1Le5BnKEow.q5-r4NGXT17Wf2A0RPTXbSsAnCD1ozd_M_9aLECvVN4&amp;dib_tag=se&amp;keywords=bada+bean+bada+boom&amp;qid=1711131946&amp;sprefix=bada%2Caps%2C91&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;psc=1\"><span style=\"font-weight: 400;\">broad beans<\/span><\/a><span style=\"font-weight: 400;\">.Not necessarily these brands, just showing you some examples.\u00a0 Sargentos offers cheese\/fruit\/nut combo packs already done for you (Aldi and Target have store brands too).\u00a0 Trail mix is a great pairing of nuts and dried fruit.\u00a0 And good ol\u2019 fashion protein bars work well in a pinch, but be careful, they can be a whole meal if you don\u2019t check the label.\u00a0 Look for ones with 200 calories or less with 10 grams of protein or more.<\/span><\/p><h3><b>What Does It All Mean?<\/b><\/h3><p><span style=\"font-weight: 400;\">Protein is undeniably a powerhouse nutrient, playing a vital role in numerous physiological processes that are essential for health and longevity.\u00a0 By understanding its importance, identifying your individual protein needs, and incorporating a variety of protein-rich foods into your meals and snacks, you can harness the power of protein to fuel your body and thrive.\u00a0 But there\u2019s no need to protein load or focus only on protein.\u00a0 Get some every time you eat, whether it\u2019s a snack or meal, and you\u2019ll be on the right track.\u00a0 If you need more information about protein, or want more personalized recommendations, reach out!\u00a0 We\u2019re here to help.<\/span><\/p><p><span style=\"font-weight: 400;\">Stay Happy, Stay Healthy<\/span><\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"alignnone wp-image-643\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=205%2C158&#038;ssl=1\" alt=\"\" width=\"205\" height=\"158\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1650&amp;ssl=1 1650w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1024%2C789&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=768%2C592&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1536%2C1184&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 205px) 100vw, 205px\" \/><\/p><p><span style=\"font-weight: 400;\">This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<\/span><a href=\"http:\/\/simplestartnutrition.com\/\"><span style=\"font-weight: 400;\">simplestartnutrition.com<\/span><\/a><span style=\"font-weight: 400;\">) to schedule an appointment to discuss your nutrition related needs.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">References<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mahan, L. Kathleen and Janice L. Raymond. <\/span><i><span style=\"font-weight: 400;\">Krause\u2019s Food and The Nutrition Care Process<\/span><\/i><span style=\"font-weight: 400;\">. 14<\/span><span style=\"font-weight: 400;\">th<\/span><span style=\"font-weight: 400;\"> Ed., Elsevier, 2017.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e5411b elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"2e5411b\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1338\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">What Is Shrinkflation and the Best Ways for You to Tackle It<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1352\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">5 Facts to Know about Our Favorite Orange Vegetable: Carrots<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>In the realm of nutrition, few nutrients hold as much significance as protein. Often hailed as the building block of life, protein plays a crucial<\/p>\n","protected":false},"author":2,"featured_media":1346,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-1345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2024\/03\/Untitled-design-38.png?fit=851%2C315&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1345"}],"version-history":[{"count":4,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1345\/revisions"}],"predecessor-version":[{"id":1351,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1345\/revisions\/1351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/1346"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}