Protein plays a crucial role in supporting overall health, and this Nutrition Class with Kristy Morrell will explore the many benefits it offers. Discover how protein can be a game-changer for your body. We’ll share actionable tips for adding more protein to your everyday meals seamlessly.

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Protein is a crucial part of a balanced diet, supporting muscle health, satiety, and overall well-being. In a recent GoldCare class, Kristy Morrell covered the importance of protein, how much to consume, and practical ways to incorporate it into meals. Here’s a breakdown of the key insights from the session.

Why Protein Matters

Many people struggle to get enough protein in their daily diet, which can lead to increased hunger, energy dips, and difficulty managing weight. Protein plays a vital role in maintaining muscle mass, which naturally declines with age. Without enough protein and resistance training, muscle loss occurs, leading to a slower metabolism and increased fat storage.

How Much Protein Do You Need?

Protein requirements vary based on factors like age, gender, and activity level. Generally, aiming for 20–35 grams of protein per meal helps with muscle maintenance and satiety. If snacking between meals, aim for around 10 grams of protein to keep hunger in check. Tracking intake over a week can help identify gaps in protein consumption.

Signs of Protein Deficiency

Some common signs that you may not be eating enough protein include:

• Brittle hair and nails
• Frequent hunger and snacking
• Feeling weak or low in energy
• Difficulty maintaining or building muscle

Best Protein Sources

Protein comes from both animal and plant-based sources. Variety is key to getting a broad range of nutrients. Here are some top choices:

Animal-Based Protein

• Eggs (pasture-raised organic preferred)
• Chicken (lean cuts like breast meat)
• Beef and bison
• Salmon and other fatty fish
• Greek yogurt (low-sugar, high-protein varieties)
• Cottage cheese (at least 14g of protein per serving)

Plant-Based Protein

• Lentils and beans (be mindful of high carbohydrate content)
• Pumpkin seeds and other nuts
• Chickpeas and hummus
• Hemp seeds and edamame

Practical Ways to Add Protein to Your Diet

Breakfast Ideas:

• Egg-based meals: Scrambled eggs, omelets, or boiled eggs
• Greek yogurt with berries and nuts (choose plain, unsweetened options)
• Protein smoothies with Greek yogurt or a high-quality protein powder
• Cottage cheese with a small drizzle of honey and seeds

Lunch and Dinner Ideas:

• Grilled chicken or salmon in a salad or wrap
• Hard-boiled eggs added to salads
• Deli meats (nitrate-free options) in roll-ups with cheese and veggies
• Bone broth-based soups for extra protein and nutrients
• Sweet potato “buns” for burgers as a lower-carb alternative

Snacking Smart: Protein-Rich Options

If hunger strikes between meals, choose snacks that provide protein to maintain energy levels. Some great options include:

• Beef jerky or Chomps sticks (grass-fed, nitrate-free)
• Hard-boiled eggs
• Nuts and seeds (such as almonds and Brazil nuts for selenium)
• Cottage cheese or Greek yogurt with low sugar
• Homemade yogurt bark with fruit and dark chocolate
• Bone broth with turmeric and spices for a warm, protein-packed drink

Protein Powders: Are They Necessary?

While protein powders are not essential, they can be a convenient way to boost protein intake, especially for those who struggle to eat enough through whole foods. If using protein powder, opt for a high-quality, grass-fed option with minimal additives. A protein smoothie with Greek yogurt, berries, and nut butter can be a great alternative.

Final Thoughts

Getting enough protein is key to maintaining muscle, energy levels, and a balanced metabolism. Tracking intake and incorporating protein-rich foods into meals can make a big difference. Small changes—like starting the day with eggs, adding lean protein to salads, or choosing smart snacks—can help optimize health and wellness over time.

If you want to dive deeper into improving your nutrition, consider exploring additional GoldCare classes for more guidance and strategies.