Health & Wellness #53: Let’s Talk About Protein

Protein Is Important for Your Body 💪

Protein is a nutrient your body needs every day. It helps you:

• Build strong muscles
• Heal cuts and bruises
• Grow healthy hair and nails
• Stay full longer after meals
• Have steady energy

Your body cannot store protein the way it stores fat. That means you need to eat protein every day.

How Protein Helps You

Protein helps your muscles move your arms, legs, and body. It also helps your heart, which is a muscle. When you get enough protein, you may feel stronger and less tired.

Your daily protein need depends on your age, health, and activity level, but most adults get enough protein by eating 20-30 grams at each meal. You can check with your doctor or dietician for information specific to you.

If you do exercise, work, or daily chores, protein helps your body recover.

Foods That Have Protein

Here are some simple protein foods:

Animal Protein

• Chicken
• Turkey
• Fish
• Eggs
• Milk
• Cheese
• Yogurt

Plant Protein

• Beans
• Lentils
• Peanut butter
• Nuts
• Tofu
• Hummus

You can choose the foods you like best! A quick search online will help you find even more sources of protein.

Easy Protein Snacks 🥜

Try these simple snacks:

• Apple slices with peanut butter
• Greek yogurt with berries
• Cheese stick and whole-grain crackers
• Hard-boiled egg
• Trail mix with nuts
• Hummus with carrots

These snacks are easy to pack and easy to make. *If you have food allergies or sensitivities, make sure your sources of protein are safe for you to eat.

Easy High-Protein Meal: Chicken & Bean Bowl 🍲

This meal is simple and filling.

What You Need:

• 1 cup cooked chicken (cut into small pieces)
• ½ cup canned black beans (rinsed and drained)
• 1 cup cooked brown rice
• ½ cup frozen or fresh vegetables
• 1 spoonful of salsa or shredded cheese (optional)

How to Make It:

1. Cook the rice, following the directions on the package.
2. Cook the chicken in an oven or on the stove.
   • Chicken is fully cooked when the internal temperature is 165 degrees.
3. Heat the beans and vegetables until warm.
4. Put everything in a bowl.
5. Add salsa or cheese if you like.
6. Stir and enjoy!

This meal has protein from the chicken and beans. It also has fiber and vitamins from the rice and vegetables.

Remember

Try to include protein at every meal and snack. Eating protein helps your body stay strong, healthy, and ready for the day.

Small changes can make a big difference! 💛