As we age, getting enough protein in our diet is essential. Eating the right amount of protein at the right time throughout the day helps improve brain health, says Stephen Perrine, author of the new book, The Whole Body Reset. “Our bodies need 25-30 grams of protein with each meal to maintain the protein synthesis process,” he explains.
And new research shows that eating the right amount of protein can also help lower blood pressure, according to Well + Good. The China Health and Nutrition Survey found that people who ate a variety of protein foods had the greatest health benefits.
Here are 10 ways to add 10 grams of protein to your meals.
- Greek yogurt. A half cup of Greek yogurt contains 11 grams of protein. According to Eating Well, Greek yogurt is a versatile way to add protein to any meal. Use it in breakfast smoothies, salads or pasta for lunch or dinner, or simply savor it as a snack.
- Egg. One egg contains 6 grams of protein, so eat two to get 12 grams at any time of the day. And don’t worry about the myth that eggs are bad for heart health. Harvard Medical School studies that followed hundreds of thousands of people for decades found no higher rates of heart attacks, strokes, or other cardiovascular diseases in people who ate one egg a day. In fact, a Harvard study published in 2018 in the American Journal of Clinical Nutrition found that heart disease and diabetes free people who regularly ate eggs had a lower risk of death from stroke and heart disease than those who did not eat eggs. .
- Nut butters. Two tablespoons of peanut butter adds 8 grams of protein to your meal or snack, says Eat Well. Spread the nut butters on slices of fruit or wholemeal toast. Blend them into smoothies for extra flavor and richness.
- Chia seeds. Just 4 tablespoons of chia seeds provide 10 grams of protein. Make a delicious chocolate chia pudding for breakfast or sprinkle the seeds on salads and baked goods.
- Lentils. Just half a cup of lentils contains around 9 grams of very affordable protein. Use lentils in soups, curries and salads.
- Cottage cheese. One third of a cup of cottage cheese contains 9 grams of protein. You can make ricotta more charming by adding chopped fresh berries, nuts, honey, or even avocado.
- Canned fish. A quarter of a 6-ounce can of salmon or tuna contains 10 grams of protein. Like meat, fish is a great source of protein, and the canned variety is less expensive than fresh and easy to store in the pantry.
- Tofu. Three ounces of tofu provides 9 grams of protein and is a healthy plant-based product that is versatile to make. Sauté the tofu cubes with mixed greens and soy sauce or whisk into a smoothie.
- Beans. According to Healthline, beans, one of the most consumed beans, have several health benefits. One cup contains 13.4 grams of protein, along with fiber, folic acid, and manganese. Serve over cooked rice or add to soups and salads.
- Nutritional yeast. One tablespoon of nutritional yeast contains about 8 grams of protein. This product can be used as a plant-based substitute for Parmesan or mixed with salad dressings. According to Eating Well, try sprinkling nutritional yeast on popcorn for a tasty, protein-rich snack.
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