At some point in the 90s our society became protein obsessed. Diet culture shifted from the concept of avoiding all fat to the concept of eating as much protein as possible to lose weight, neither of which are appetizing to me. The truth is, protein is amazing. It is actually found in most whole foods and it can help you stay fuller longer, which may mean not wanting a snack an hour after a meal or less convenient packaged food cravings later. Protein builds and repairs cells, which is why it is important when you’re working out or growing (i.e. kids) to eat the recommended amount. The recommended grams of protein a day per person varies based on your weight, activity and if you’re pregnant or not, for example. Mine is about 50 grams a day.
Whatever your recommended amount is, it is not uncommon for adults to double it because of our obsession, which can mean eating extra unwanted calories, and additional saturated fat and cholesterol if you are relying mostly on animal proteins. It can also mean even more meat consumption that our planet is struggling to sustain. Rethinking plant protein is hugely important for our diets (and our environment!), as well. When we fill up on animal proteins, we are often missing out on filling our plates with plant based foods, like vegetables and whole grains, that pack the full nutritional punch. Plant based proteins are high in fiber, vitamins and minerals, and even isoflavones which have been linked to preventing cancer.
We often think that it takes a lot more plant proteins to get our daily amount. You might be surprised to see how much protein plants can offer. An ounce of hemp seeds has 10 grams of protein, a half cup of black beans has 8g of protein, and an ounce of pumpkin seeds, my personal favorite, has 5g. If I incorporated each of these into my day with say oatmeal (which also has protein in it) with hemp and pumpkin seeds for breakfast, and black beans in a salad at lunch, I would deliciously satisfy half of my protein recommendation for the day. When I’m meal planning or thinking of my kids’ nutritional needs, I often have to remind myself of how easy and satisfying plant proteins can be to get on the plate. And, while I often joke that I wouldn’t survive without nuts, there are tons of other options - frozen peas and edamame, lentils, chickpeas, chia seeds mixed into a smoothie, even baked potatoes come out on top with 8 grams of protein each. You don’t have to take my word for it. Do a little questioning of your thoughts around protein. How much do you think you need (there are easy trackers online to see your recommended amount) and how much do you think you’re really eating? Where do you get most of your protein from and what other nutrients do these sources offer you? What are some of your other goals when it comes to your overall health and well-being? Can you find more locally sourced or environmentally friendly options or vary your diet a little more to get more nutrients? Let me know what comes up for you and if you want some ways to incorporate even more plant based nutrients into your diet, I’d love to talk more!
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