Key Takeaways
\nIf you’re following a high-protein diet, you want to optimize every bite you eat for protein.Beans, tofu, protein powder, cottage cheese, and nuts and seeds can all be added to other dishes to amp up your protein intake.Read labels on “high-protein” processed foods like breads and pasta to ensure they don’t have high levels of sodium, sugar, or other ingredients.<\/p>\n
High-protein diets are everywhere\u2014and it seems like everyone’s trying to max out their protein in every single bite. But if you’re bored with beans or beef and can’t stomach another round of scrambled eggs, you’re in luck: There are some smart (and healthy) ways you can sneak more protein into other dishes\u2014often without even noticing it’s there.\n<\/p>\n
Try these dietitian-approved options for enhancing your protein intake the easy way.\n<\/p>\n
Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics<\/a> Blend more protein into a smoothie <\/p>\n Smoothies are a stellar way to amp up your protein intake\u2014and there are several options for boosting your protein levels, whether you’re looking to add in a little more flavor (think nut butters) or just the protein (tofu, cottage cheese, or Greek yogurt for the win). “Tofu will increase the protein content without altering the flavor,” says Sandra Ar\u00e9valo, MPH, RDN, CDN, CDCES, FAND, spokesperson for the Academy of Nutrition and Dietetics.\n<\/p>\n Mix it into sauces or dips <\/p>\n Anything with a more liquid or creamy texture can easily accommodate the addition of a protein source, such as a soft cheese, bean pur\u00e9e, or even flax seeds blended in. “I love adding ricotta to pasta sauces,” says Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics.\n<\/p>\n Blend beans into baked goods and other foods <\/p>\n Gentile is a huge fan of adding blended beans to different foods to boost the creaminess\u2014and add in plenty of extra protein, nutrients, and fiber. “I’ve been known to add pureed beans into a variety of foods to boost the protein content, especially soups, brownies, and energy balls,” she says.\n<\/p>\n Milder-flavored beans like cannellini beans are an excellent choice for the task, and if you’re baking, you can swap the beans in for butter or oil in a one-to-one ratio. (So 1\/4 cup of pur\u00e9ed beans would replace 1\/4 cup of oil in the recipe.)\n<\/p>\n Go nuts (and seeds) on your salads and toast <\/p>\n There’s a wide array of nuts and seeds out there, so give them a taste test and decide which ones you love. Sprinkle a handful onto your salads for extra crunch, or top off toast with a few pine nuts, sesame seeds, or flax seeds.\n<\/p>\n Sneak it into snacks <\/p>\n Choosing a snack that delivers protein and fiber together (such as peanut butter and fruit) not only gives you that protein boost, but helps you feel full to power through to the next meal. A good protein snack<\/a> goal should be about 10 to 15 grams, Gentile says.\n<\/p>\n Some recommended high-protein snacks include:\n<\/p>\n hard-boiled eggsturkey jerkyedamameroasted chickpeasroasted soybeanspumpkin seedsGreek yogurtbean dip (Ar\u00e9valo recommends a simple recipe of canned beans blended with garlic, lime juice, and pepper)protein barscheese sticksnuts and seedsroasted chickpeas<\/p>\n Say cheese <\/p>\n Cheese is an excellent addition to your snacking\u2014or your meals. It can be sprinkled on soups and salads, sliced onto sandwiches, or mixed into eggs or sauces. If you want to hide it, use milder cheeses like cottage cheese or ricotta cheese, which will add creaminess (and protein!) without impacting the flavor.\n<\/p>\n Amp up your oatmeal <\/p>\n Oatmeal is a healthy breakfast\u2014and can be an easy opportunity to boost your protein intake. “Make oatmeal with milk instead of water,” Gentile suggests. “Using cow’s milk (or soy) will give you the most protein per ounce.” You can also add nuts or nut butters to your oatmeal, top it off savory-style with a fried egg, or mix in chia or flax seeds to boost the protein factor. “Greek yogurt can boost protein in overnight oats\u2014while also delivering beneficial probiotics,” says Federica Amati, PhD, MPH, RNutr, Head Nutritionist\u00a0at\u00a0ZOE.<\/p>\n What to Consider Before You Boost Your Protein Intake <\/p>\n Before you start pumping up the protein in your diet, consider these strategies for doing it in the healthiest way possible.\n<\/p>\n See how much you really need <\/p>\n More isn’t always better when it comes to protein, Amati says. “Ultimately, how much protein you need depends on many factors, from your age to your weight, health goals, and activity level. Most people who eat a balanced diet don\u2019t need to focus on hitting higher protein targets. And the emphasis should be on quality and variety rather than quantity alone\u2014ideally choosing options that add protein while also providing fiber, which 95% of Americans are deficient in. ” Here are her suggestions for daily protein intake:\n<\/p>\n Adults over 65: 0.54 g\/lbDuring menopause: 0.54\u20130.59 g\/lbRecreational exercisers: 0.54\u20130.64 g\/lbOther adults ages 18\u201365: 0.45 g\/lbDuring pregnancy and breastfeeding: 0.59 g\/lb<\/p>\n You may want to consult your health care provider or a nutritionist before you embark on a high-protein diet\u2014as too much protein can be problematic for some people. “Excessive protein intake can have negative effects on your health, particularly your kidneys,” Ar\u00e9valo says.\n<\/p>\n Focus on plant proteins <\/p>\n While meat may be the first thing that comes to mind when you say protein, choosing other options can be healthier for you. “Choosing plant proteins more often and reducing red and processed meat intake supports healthy aging, reduces your risk of chronic disease, and even helps the planet,” Amati says.\n<\/p>\n Check the labels on high-protein processed foods <\/p>\n Food manufacturers have been jumping on the protein bandwagon and adding protein to pasta, bread, and other traditionally carb-heavy foods. And in many cases, that’s a big benefit. “High protein breads use flour from seeds and grains that contribute more protein than wheat, such as almonds, chickpeas, and whey,” Ar\u00e9valo says. “They are also lower in carbohydrates, which makes them friendlier for weight loss or blood sugar control.”\n<\/p>\n But you’ll want to inspect the ingredient and nutrient information closely, as all high-protein processed foods are not created equal. “Just because a product is labeled high in protein doesn\u2019t automatically make it a healthier choice,” Amati says. “These items often come with unhealthy additives, added sugars, or other ingredients that create a ‘health halo’ and can be misleading.” Make sure you’re not getting that protein with a too-generous helping of sugar or sodium.\n<\/p>\n Don’t forget about exercise, too <\/p>\n Your diet is only one part of your health equation\u2014and you’ll need to put in the work to see results. “Eating more protein alone won\u2019t build muscle,” Amati says. “Increasing protein intake must be combined with other lifestyle factors, such as strength training<\/a> at least 2 to 3 times a week and getting food from whole sources.”<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways If you’re following a high-protein diet, you want to optimize every bite you eat for protein.Beans,…\n","protected":false},"author":2,"featured_media":97421,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-97420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/97420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=97420"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/97420\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/97421"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=97420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=97420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=97420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nFederica Amati, PhD, MPH, RNutr, Head Nutritionist\u00a0at\u00a0ZOE<\/a>
\nSandra Ar\u00e9valo, MPH, RDN, CDN, CDCES, FAND, spokesperson for the Academy of Nutrition and Dietetics<\/a><\/p>\n