Week Three is All about that Protein

How much protein does an Adult need? This is a very common question and a very good question. According to the Food Guidelines an adult only needs 1/2 gram of protein per pound of weight. That means if you are a female and weigh 120 pounds you need 60 grams of protein daily. There is a slight chance that if you are an active female who is building muscle you should have a slightly higher intake of protein, as well as those women who are post menopause, because after age 40 we all start to lose muscle mass and we need to provide the building blocks for muscle development.

Protein helps to build and repair muscles, it is therefore an important nutrient for everyone young and old. But I am specifically interested in how women over 40 need to have adequate protein intake.

Some other benefits that we can gain from protein include; boosting immunity, increasing satiation ( feeling satisfied longer between meals), stabilizes blood sugar, and the digestive process of eating protein increase burning calories. That means we are helping our weight loss efforts!

Protein is either a complete protein as is found in meat, fish, eggs, dairy, edamame, pumpkin seeds, quinoa, buckwheat, and nutritional yeast. Or as an incomplete protein that is found in beans, peas, whole grains, veggies, nuts, and seeds. To have a complete protein these foods need to be combined when consumed.

When looking to make a transformation in your health and wellness be sure to include protein in your nutrition plan. Until next weeks post, have a healthy week and Strive to Thrive, not just Survive.

Coach Cindy