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Increase Your Protein With these Tips

By Rachel Carver

The consensus is clear. Lean proteins can help you lose weight and maintain good muscle, bone, and blood health. Combined with other nutrient-rich foods, protein can complete a healthy lifestyle. Here are some tips to increase your protein.

Eat Protein First

Start your meal with protein. PYY, a gut hormone that makes you feel full, increases with protein. Protein also keeps your blood sugar and insulin levels steady, helping you avoid a sugar crash after a meal.

Snack on Cheese

Common snack foods such as crackers, chips, and pretzels are low in protein and can fill you with empty calories. One ounce of tortilla chips contains 137 calories with only 2 grams of protein. However, the same amount of cheddar cheese has 20 less calories and 7 grams of protein.

Start Your Day With Eggs

Three large eggs give you 19 grams of protein and selenium and choline, important nutrients. Eggs can also keep you fuller longer, which will keep you away from that box of pastries your colleague brought in to the office. Boil eggs for a quick breakfast in the morning, or add egg cup recipes to your weekly meal prep.

Eat Almonds

Almonds contain high amounts of magnesium, fiber, and monounsaturated fat, which can improve heart health. By eating one ounce of almonds, you will add 6 grams of protein to your meal or snack. Though almonds are a high-calorie food, the nutrients and good fats make them a great addition to your diet. Add some chopped almonds to your yogurt, cottage cheese, and salads for a protein boost and some extra crunch.

Add Protein to Your Salad

Choosing a salad for a meal gives you many vegetables full of vitamins, minerals, and antioxidants that boost your immune system. However, salads often lack protein, which can leave you feeling hungry within a couple of hours. Add something from this food list to your salad for more protein.

  • Chicken or turkey breast
  • Tuna
  • Salmon
  • Cheese
  • Chickpeas

These foods can give you between 15 and 35 additional grams of protein.

Enjoy Some Peanut Butter With Fruit

Who doesn't like peanut butter? Fruit is high in vitamins and minerals but low in protein. Peanut butter has great flavor and a creamy texture that complements crunchy fruit such as apples and pears. This nut butter may also decrease hunger, lower blood sugar levels, and benefit the heart.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Cape Coral, Fla.

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