Between school, friendships, sports, extracurricular activities, and everything else on your calendar, your body does a lot every day. It deserves care and plenty of nourishment in order to keep up!
This month, we’re talking about one nutrient that helps support all that growing and movement: protein. By the end of this post, you’ll know what protein is, why it’s important, and how to incorporate it into your daily meals and snacks like a pro!
What Exactly is Protein?
Protein is a nutrient made of smaller building blocks called amino acids. Think of amino acids as part of your body’s construction and maintenance crew. They help build and repair tissues, support your immune system, and play a role in keeping muscles, skin, and hair healthy. That means that protein is especially important when your body is healing from an injury or sickness, as your body needs those amino acids to repair what has been damaged.
How Much Do I Need?
Protein is one of three essential macronutrients. Macronutrients are nutrients that your body needs in large quantities to thrive, so that means that protein is an essential part of all the meals you eat each day!
Your protein needs depend on your age, body size, and activity level. There’s no single number that fits every person. That being said, the general daily recommendation for girls ages 14–18 is about 46 grams or 0.8-1.2g/kg body weight. That’s a reference point, not a limit or a daily score to chase. Some girls, including those who are very active or in a state of recovery, may need more. A registered dietitian or your healthcare provider can help you understand your individual needs.
Where Can I Find it?
With Thanksgiving coming up this month, you are likely to get in a good amount of protein by enjoying a Thanksgiving turkey dinner! But where else can protein be found?
Of course, you are likely to find aisles in a grocery store dedicated to protein bars, powders, and shakes. While these can be a great way to supplement protein in the diet on busy days, I want to encourage you to focus mainly on whole-food sources that are naturally packed with protein.
Protein can be found in both animal and plant foods. Some common sources include:
Eggs, chicken, turkey, fish, and beef
Milk, yogurt, and cheese
Beans, lentils, chickpeas, tofu, and edamame
Nuts, seeds, and nut butters
Click here to download the ShoreStrong protein guide!
How Can I Add Protein to My Day?
Take a look back at the list of protein-packed foods above. Which ones do you enjoy? Which ones do you already eat regularly? Can you adjust your meals or snacks to include more of these foods?
The best way to hit your protein needs is to make small swaps or adjustments to some meals and snacks you already enjoy. If you’re in need of some easy protein-packed meal and snack swaps and additions, here are some of my favorites below:
Try swapping out regular yogurt for Greek yogurt. This thicker type of yogurt contains much higher levels of protein and will help make meals or snacks more filling and satiating!
Add edamame to bowls or salads. This plant-based addition is a delicious way to pump up the protein without changing up the entire meal.
Add grilled chicken to pasta or rice for a more balanced and protein-forward meal
You can even try making your own natural protein bars or protein-packed baked goods by adding
Thanksgiving Food for Thought
If you celebrate Thanksgiving, the turkey on your table is one great source of protein. Challenge yourself to think about what else you can add to your Thanksgiving plate that may help increase the protein.
Of course, there’s always room for mashed potatoes, stuffing, vegetables, cranberry sauce, and pie, too. You don’t have to organize your holiday around getting the “perfect” plate. The goal here is to focus on creating meals that you enjoy while also ensuring you are fueling and nourishing your body properly!
Making healthy choices is the best way to care for yourself. Fuel your body with extra protein sources to help you grow strong and stay healthy!
