Want to get back to eating healthy? Think protein!Health & Nutrition
Resolved to get back on track with healthy eating? If so, you’re probably planning to add more vegetables, fruit and whole grains to your menus. That’s great – but recent research shows there’s good reason to put more protein (from foods like eggs) on your plate as well.
Building block basics
Our bodies use proteins as building blocks for all tissues, including our muscles and bones. Protein helps promote a healthier body composition – with more muscle and less body fat. 1
A Winning Combination
Protein plus regular exercise is a winning combination for muscle and bone strength. 2-3 Combining the two can make it easier to achieve and maintain a healthy weight.
Studies also suggest that modest increases in protein may be helpful for managing risk factors for heart disease and diabetes, such as blood pressure, blood lipids and blood sugar levels. 1,4,5
Experts suggest we aim for about 25 to 30 grams of protein at each meal. 6 It’s especially important focus on protein at breakfast – when many people don’t get enough.
Protein Rich Foods
Foods such as eggs, lean meats, poultry, fish, seafood, milk, yogurt, and cheeses are good choices because they provide complete high quality protein. Plant sources of protein such as whole grains, nuts, seeds, legumes and soy can also help round out your daily protein intakes.
Nutrition Wise Communications
1.Westerterp-Plantenga MS et al. Dietary protein – its role in satiety, energetics, weight loss and health. British Journal of Nutrition 2012; 108; S105-S112.
2.Breen L and Phillips SM. Interactions between exercise and nutrition to prevent muscle waste during ageing. British Journal of Clinical Pharmacology 2013; 75(3):708-15.
3.Layman DK. Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & Metabolism 2009; 6:12.
4.Layman DK. Protein quantity and quality at levels above RDA improves adult weight loss. Journal of the American College of Nutrition 2004; 23(6):631S-636S.
5.Hamdy O and Horton ES. Protein content in diabetes nutrition plan. Current Diabetes Reports 2011; 11(2):111-9.
6.Paddon-Jones D and Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care 2009; 12(1):86-90.
Nutrition and Immunity
Your immune system is one of the best defenses you have against becoming ill. It is a complex and integrated system of cells, tissues, and organs. These include your tonsils (if you have them), lymph nodes and vessels, your thymus, spleen, Peyer’s patches (a type of lymph tissue in your digestive tract), even your bone marrow and, of course, white blood cells.