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:
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
Chicken, lettuce, mustard, cheese, and jalapenos
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.
The Mother Road Dietitian provides counseling, coaching, and community to help you eat with joy, celebrate your body, and find peace in your relationship with food.