Protein is key for total health. It’s needed for a wide variety of health benefits such as muscle repair, metabolism, gut health, immunity, blood sugar regulation and much more. For an active person looking to maintain a healthy weight and lean muscle mass, Village dietitian Jamie Miller recommends that 30% of your diet come from protein. But that can be HARD to reach. A key to hitting your protein goals is to utilize snacks as opportunities to pack in the protein. But even healthy snacks like fruit and nuts won’t be very productive in their protein content. What do we turn to instead to increase our protein intake? Here’s some helpful tips.
Know Your Food Groups
Oftentimes, people think they’re grabbing something protein packed as a healthy snack, but the food choice is more dense in fat or carbohydrate than true protein. For example, nuts are heart healthy and convenient, but only 13% percent of the calories coming from nuts is from protein – it’s categorized as a fat. Or hummus and veggies are rich in fiber, but ¼ cup hummus and sliced veggies would be about 150 calories and only 4 grams protein. For the same amount of calories you could have 3 oz of turkey or chicken and veggies and get 25 grams of protein instead. A hardboiled egg is another quick grab, but since most of the calories are found in the yolk, only 35% of its calories come from protein. It can then feel frustrating to know what to turn to as TRUE protein packed snacks. Here’s some ideas:
- Sliced meat and veggies with dip of choice
- Low sugar greek yogurt with fruit
- Low fat cottage cheese with french onion seasoning and sliced veggies
- Jerky sticks
- Steamed or dried edamame
- Hard boiled egg + extra egg whites
- Low sugar protein shakes or bars (5g or less of sugar)
- Canned tuna or chicken mixed with hummus/tzatziki and veggies
Be Prepared
Snacks often become not so balanced because of our busy lifestyle that takes us on the go. It’s not until it’s too late that we realize we are hungry and left to the vending machine or our children’s leftovers snacks to get us to the next meal. And many times, lean protein choices need to be refrigerated which makes them hard to travel with. But it always pays off to be prepared. Keep non-perishable emergency protein with you in your bag or car such as turkey jerky sticks or dried edamame. Or consider ready to drink protein shakes or bars as backup for on the go ways to satisfy a sweet tooth.
Get Creative
It’s important that we not only prioritize protein, but also ENJOY it! Make sure you are finding ways to get protein in that are cravable and keep you excited. Below are some simple recipes to try out that’ll make it a joy to crush those protein goals.
Know Your Goals
The amount of protein an individual needs in a day will vary widely based on lifestyle, goals, and personal body composition. Especially if you have specific health goals, it’s important to work with a dietitian to help figure out your personal needs, the amount, and timing to aim for based on your schedule and eating habits. For a session with Village dietitian, Jamie Miller, reach out to jamiller@dmbclubs.com.
Buffalo Chicken Dip
- ½ cup cottage cheese
- ½ cup plain greek yogurt
- ⅓ cup Frank’s buffalo sauce
- 1 tbsp ranch seasoning mix
- 1 cup cooked shredded chicken (canned is great)
- ⅓ cup cup crumbled blue cheese or shredded cheddar cheese
Combine all ingredients into a microwave safe bowl and stir until well combined. If you prefer a smoother texture, add to a blender and blend until smooth prior to placing in the bowl. Microwave (or airfryer/bake) until heated through and bubbling. Serve with sliced veggies and high fiber crackers.
PB Yogurt Dip
- 6 oz low sugar vanilla yogurt (Dannon Triple Zero or Siggis)
- 2 tbsp powdered peanut butter (PBFit) or 1 tbsp peanut butter
- Produce of Choice (slices apples, berries, grapes, celery, etc.)
Stir together peanut butter or powdered peanut butter and yogurt until smooth. Slice fruit of choice and scoop up yogurt with the produce.
Guacamole Hard Boiled Eggs
- 2 hard boiled eggs, sliced and yolk removed
- 2 tbsp guacamole
Add a dollop of guacamole on top of the egg white. Add a dash of hot sauce or smoked paprika if desired. Enjoy with sliced veggies
