Protein is one of the pillars of a healthy and balanced diet, and its consumption is essential for the repair and construction of tissues in the human body. However, many people do not reach the recommended amounts of this macronutrient, which can negatively affect their health and well-being. With this in mind, nutritionist Ana Rita Campos shared six simple suggestions for incorporating more protein into your daily diet, without the need for drastic changes or complex eating plans.
Include Protein in Every Meal
“To ensure the necessary daily intake, add a source of protein to each meal”, suggests the nutritionist. Eggs or yogurt for breakfast, chicken or tofu for lunch, and fish or beans for dinner are good options.
Choosing Protein-Rich Snacks
“Opt for snacks with protein, such as skyr yogurt, low-fat cheeses or boiled eggs”, recommends Ana Rita. These choices help you avoid insufficient protein intake throughout the day.
Substitutes with Additional Protein
For those who enjoy smoothies, Ana Rita advises “adding a dose of whey protein”, a protein powder that easily complements daily needs.
Increase your consumption of legumes
Beans, lentils and chickpeas are versatile examples and rich in vegetable proteins. Including legumes in your main meals is a practical way to increase your protein intake.
Opt for Lean Meats
“Chicken, turkey and fish are sources of lean protein that can be prepared in various ways and are easy to digest”, explains the expert. These choices help to diversify protein sources.
Include Tofu and Tempeh in the Kitchen
“They are excellent vegetable protein options”, concludes Ana Rita Campos, remembering that tofu and tempeh not only add protein, but are also versatile for recipes with different flavors.
Second, with these small adaptations to your daily diet, it is possible to ensure adequate protein consumption without the need for drastic changes. “There’s no need to complicate things – just make conscious choices and include foods rich in protein consistently”, he concludes.
These small changes are enough to increase protein consumption without complications.
Also read:
