Most women aren’t eating enough protein, and if they do, they tend to have most of it during their dinner meal. One of the most common nutrition mistakes that I see 30-something women making is skipping out on protein at breakfast and lunch. Think about your usual breakfast….you may have bowl of cereal, some toast or on a really busy day you grab a piece of fruit as you run out the door or even worse- you skip breakfast altogether!
Why is protein so important?
One of the reasons I love protein is that it helps us to feel fuller longer. Protein also helps to control your appetite and reduce food cravings, especially sugar cravings. If you don’t eat enough protein at breakfast and lunch, your blood sugar levels will crash (usually around 2 or 3pm) and you’ll be looking for somewhere to nap after lunch or bee-lining it to your nearest Starbucks for a dose of caffeine and sugar to keep you going. If you’re still not convinced, keep in mind that protein pitfalls can contribute to weight gain and hair loss!
How do I get enough protein?
Most women need about 20 to 30 grams of protein at every meal. What does that look like in terms of real food? Use your hand as a guide: the size of your palm is roughly 20-30 grams of protein. Choose lean and healthy protein sources such as eggs, plain yogurt, chicken, turkey, and fish. Vegetarian sources of protein include beans, legumes, nuts and seeds. Include these at every meal and watch how your energy levels will increase.