Highlights | The proof is in the protein
- March is National Nutrition Month, which means it’s a great time to think about what you eat.
- Protein is an essential nutrient that helps your body function and stay energized.
- Most adults should eat at least 0.8 grams of protein per kilogram of body weight each day.
- High protein (and healthy) snacks include almonds, edamame, Greek yogurt and cottage cheese.
When you think of protein, you might first think of red meat, but there are many other (and, dare we say it, healthier) sources of protein.
In honor of National Nutrition Month, we asked three of our dietitians why eating enough protein is so important and got their tips for making easy, healthy and quick high-protein snacks to help you stay energized throughout your workday.
Why your body needs protein
You probably already know that protein is an essential nutrient that keeps your body functioning.
“Protein is made up of amino acids, which are used as the building blocks for many things in our body including muscle, bone, skin, hormones and enzymes,” says Angela Yue, a registered dietitian at Harborview Medical Center.
Eating enough protein is also key to feeling satiated throughout the day.
“Protein isn’t just for performance and recovery: it helps our body function in day-to-day life,” says Karissa Culley, a registered dietitian nutritionist at UW Medical Center – Montlake. “And when we eat meals that include protein, our blood sugars stay more stable, and we feel fuller longer.”
The recommended daily protein intake for adults is 0.8 grams of protein per kilogram of body weight per day. If you’re trying to gain muscle or lose weight, have diabetes or prediabetes, are recovering from an injury or illness, work out a lot or are pregnant or breastfeeding, you likely need more.
How to add more protein to your diet
Many foods contain protein, though some (like meat and poultry) obviously contain more than others. But there are plant-based foods that are rich in protein, too.
“For optimal muscle protein synthesis, it’s best to split protein intake up throughout the day at each meal as opposed to eating all your protein in one meal,” says Shari Brown, a registered dietitian nutritionist at UW Medicine Primary Care.
Here are some high-protein snack options to incorporate into your day:
- Greek yogurt (plain or low sugar)
- Cottage cheese (plain or flavored)
- Nuts like almonds, cashews, walnuts, pecans or peanuts
- Pumpkin, sunflower, chia or hemp seeds
- Reduced fat string cheese
- Hard-boiled eggs
- Tuna or sardines
- Dry roasted edamame or chickpeas
- Beef or turkey jerky
- Protein bars or shakes (less processed, lower-sugar options)
- Smoothies made with protein powder
- Peanut butter
- Soy or pea protein milk
- Beans and legumes
- Tofu
- Air-fried or marinated shrimp
As with other foods, it’s important to limit ultra-processed options whenever possible (processed foods like breakfast sausage or high-sugar flavored yogurt).
But otherwise, it’s OK to get creative. Mix some chia seeds into your oatmeal or smoothie. Have Greek yogurt with fruit and chocolate chips for dessert. Season edamame so it’s even tastier. Eating protein may be an essential part of your day, but it can also be an enjoyable one.
