With so much going on in our day to day, it’s super important that we get all the nutrients we need to not only help our bodies function, but to also provide us with enough energy to take on all of life’s responsibilities.
Protein is essential for our bodies growth but it also helps with:-
- Weight loss
- Gaining muscle mass and strength
- Repairing body tissue
- Good bone health
- Boosting metabolism
- Lowering blood pressure
- Reducing appetite and cravings
According to Harvard Medical School, the minimum recommended daily intake of protein per day is 0.8 grams per kilogram of body weight. So, for a woman who weighs 60kg, her minimum requirement of protein per day is 48 grams. Protein is the most important nutrient that contributes to weight loss and consuming a diet that’s high in protein will help reduce the hunger hormone, whilst boosting the appetite reducing hormone. Therefore our desire to eat more is less, which in turn decreases our calorie intake.
So how can we ensure we are getting enough protein in our diets and what are some quick and easy ways to up our intake on the daily? Check out our five tasty and nutritious suggestions below.
Eggs for breakfast
Breakfast is one of those meals that can easily be skipped or had on the go if we’ve hit that snooze button one too many times! But starting your day with a healthy breakfast will help with your mental focus and energy throughout the day. Whole eggs are one of the most nutritious foods available - they’re high in protein, with egg whites being almost pure protein. Switch your bowl of cereal for a couple of eggs on toast and you will be sure to kick start your day the right way.
We love a protein shake or smoothie at Happy Way, and enjoy them for breakfast, lunch, dinner, and all the inbetweens! Add a scoop of whey or vegan protein to water for a simple shake or combine with your favourite fruits, milk of choice, ice and a spoonful of peanut butter to create a delicious smoothie. Check out our Happy Way protein powders in a tonne of yummy flavours. On average our powders contain roughly 20-23 grams of protein per serving, so a perfect way to get your protein intake, and curb those hunger cravings - it’s super quick and simple
Nuts are filled with lots of vitamins and nutrients and are a healthy snack to have throughout the day. Almonds, cashews and pistachios are high in protein, contain fibre and vitamins, and are rich in antioxidants. Perfect to enjoy on their own when you’re craving that between meal fix, or they're a great addition to salads and yoghurt, to give that extra crunch!
Many varieties of fish are rich in protein, vitamins, and are low in calories. Having fish as a part of your diet also benefits heart health, providing omega-3 fatty acids. A yummy piece of baked salmon for dinner is roughly 22% protein and a small can of tuna can contain 27 grams of protein. Winning!
Who doesn’t love a cheese platter?! Cheese can be a great source of protein and is also rich in calcium, vitamins and various other nutrients, which are essential for body growth and support. Low fat cottage cheese for example contains 28 grams of protein per cup, which can leave you with that feeling of fullness. Cottage cheese can also contribute to weight loss, being that it is super low in calories.