Viewing food as medicine is a better approach to taking health into your own hands. As a result, healthy living will inspire creative ways to properly fuel your body with foods it needs to function. One of these essential fueling components is high protein snacks. But not just snacks as it is important to include protein in your whole diet.
Regardless of your lifestyle, everyone can benefit from choosing high protein foods and snacks. Here’s why protein is crucial, how much you should eat, and 3 snacks to make sure you’re getting enough in your diet.
The Importance Of Protein Foods In Your Diet
The body cannot build cartilage, muscles, skin, and bones with protein. These elements are always regenerating. Your body uses protein to repair tissues, oxygenate the body properly, and regulate hormones. Additionally, skin and nails, the barriers that protect and shield us, are made up of mostly protein.
Lastly, your body uses about half of the protein you consume daily to make enzymes that digest food and create new cells. Consequently, protein foods are essential for a healthy diet.
How Much Protein Do I Need To Thrive?
The big question for vegans, vegetarians, and omnivores alike is, ‘How much protein do I need?’ It’s a myth that we don’t need protein, as well as a myth that we need too much protein. As with everything in life, balance, education, and moderation go a long way.
According to the Recommended Dietary Allowance (RDA), the minimum amount of protein one should consume is 0.8 grams per kilogram of body weight. In essence, overall age, lifestyle, and daily movement play a factor in determining the correct amount for each individual. You can use this online calculator to calculate your recommended daily protein intake.
3 High Protein Snacks To Eat In Between Meals
- Canned Salmon
- Cottage Cheese
- Chia Pudding
Let’s explore all three!
Canned salmon is a low calorie, high protein snack that is loaded with nutritional benefits. For example, it’s high in vitamin D, B12, B6, niacin, selenium, potassium, and iron. Salmon is most known for its high level of omega-3 fatty acids, ability to boost heart health, and anti-inflammatory properties. Plus, canned salmon is fully cooked, so its long shelf life makes for a snack that you can always enjoy in a flash. One serving contains about 21 grams of protein which is about 43 % of the recommended daily amount.
Cottage cheese is another snack that is loaded with protein, rich in texture, and relatively low in calories compared to other cheeses. It’s a powerhouse treat known for its high calcium content and B12 content. Additionally, other nutrients in cottage cheese include phosphorous, potassium, and selenium. And, one cup of low-fat cottage cheese contains 25 grams of protein and 185 calories. This high protein, low calorie proportion, and health benefits is why health experts recommend incorporating this snack into your diet.
Chia pudding has become a popular trend, and for good reason. It is indeed a highly nutritious snack! Two tablespoons of chia seeds contains high quantities of fiber, iron, zinc, calcium, and other vitamins and nutritional value. In just one once of chia seeds, there are almost 5 grams of protein. Moreover, there are a variety of antioxidants and micronutrients. To make the pudding, simply leave chia seeds soaking in water or milk overnight. You can also add bananas, dates, and/or cane sugar to sweeten.
Want Healthy Protein Meals Delivered To Your Door?
We know how busy life can get. This is why life becomes easier with food delivery services. At Jane’s Cafe, we pride ourselves on crafting nutrient-dense, delicious, and high-protein meals.
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