Nutritionists Recommend 7 Easy Protein Boosts for Meals as Experts Warn Against Excess Intake
Updated
Updated · AOL · Aug 6
Nutritionists Recommend 7 Easy Protein Boosts for Meals as Experts Warn Against Excess Intake
3 articles · Updated · AOL · Aug 6
Summary
Seven dietitian-backed tactics can raise protein intake without overhauling meals, including adding tofu or Greek yogurt to smoothies, ricotta to sauces, beans to baked goods, and nuts or seeds to salads and oatmeal.
A good protein snack target is 10 to 15 grams, with suggested options including edamame, roasted chickpeas, pumpkin seeds, cheese sticks, Greek yogurt, jerky, and bean dip.
Protein needs vary by group rather than rising endlessly: adults 18 to 65 need about 0.45 g per pound daily, while people over 65, pregnant, breastfeeding, or exercising regularly may need 0.54 to 0.64 g.
Experts say quality matters as much as quantity, urging more plant proteins for fiber and lower chronic-disease risk while warning that some high-protein breads, pasta, and snacks can carry excess sugar, sodium, or additives.
Nutritionists also stress that higher protein alone will not build muscle; it should be paired with whole foods and strength training 2 to 3 times a week.