Protein is undoubtedly essential for various bodily functions, including tissue repair and hormone production, however, our current health and wellness culture tends to overemphasize the importance of protein. This has convinced us to believe that everything we consume needs to be high-protein. From high-protein ice cream and waffles and everything in between.

According to the Dietary Reference Intake, a sedentary adult should consume 0.8-1.0 grams of protein per kilogram of body weight, or 0.36 grams per pound. It’s important to remember that protein needs vary depending on factors such as age, gender, physical activity level, and overall health status.

Many people are able to can meet their protein requirements through the foods they eat because protein is found in variety of foods such as lean meats, poultry, fish, dairy, legumes, nuts, and seeds, without the need for supplementation or specialized diets.

A simple yet effective guide to ensure you achieve a balance of nutrients in every single meal is by using my Joy Full Plate. This approach is one that I share with all of my clients.

The Joy Full Plate consists of four fundamental parts:

• Fruits and/or Vegetables (50%): Rich in vitamins, minerals, fiber, and antioxidants, they promote overall health, support the immune system, aid digestion, and help reduce the risk of chronic diseases
• Carbohydrates (25%): Essential for providing a primary source of energy for the body, especially the brain and muscles
• Protein (25%): Crucial for building and repairing tissues, supporting the immune system, and serving as enzymes and hormones for various physiological processes
• Joy Full Food: Nourishing and enjoyable foods that satisfy both physical and emotional well-being, promoting a positive relationship with food while creating an overall positive eating experience

Use your plate as a guide so that you can visualize, yet keep in mind, it doesn’t need to be perfect.

Here are some examples of a Joy Full Plate:

Breakfast: Yogurt bowl

Fruits, granola, honey, and peanut butter drizzle

Lunch: Wrap

Chicken, lettuce, mustard, cheese, and jalapenos

Dinner: Nachos

Chicken or black beans, shredded lettuce and tomatoes, rice, and cheese

Make your Joy Full Plate you own! Combine foods that promote your health and satisfy your preferences.

Krystal Dunham, MS, RDN, LD

Krystal Dunham, MS, RDN, LD, is an award-winning licensed and registered dietitian nutritionist based in Tulsa. A former NCAA Division II soccer player for Southwestern Oklahoma State University (Go Dawgs!), Krystal’s journey in nutrition has been both dynamic and impactful. She earned her Master’s in Nutrition and Food Science from The University of Central Oklahoma while completing her Dietetic Internship. A Returned Peace Corps Volunteer, Krystal brings a global perspective to her practice. She specializes in helping individuals heal their relationship with food while managing chronic health conditions, offering compassionate and evidence-based support.