By: Tina Balode
MORE PROTEIN... AT A BREAKFAST!?
Hi, All! :)
It always has been a challenge for me - how to get adequate amounts of protein into my daily diet..?!
I suspect it can be uneasy for many of us to get even close to 'daily recommended grams of protein'! And, it can be even harder if we prefer natural/unprocessed foods and do not supplement with protein shakes or protein bars...
In effort to balance out protein intake during the day, I realised -I need more protein, especially at breakfast!
2. HOW TO DO IT?
I presume you love your porridge, as I do! While searching for a ways to boost protein consumption at breakfast, here is what I found:
a) If you make porridge with a water, use milk (skim or full fat, your choice);
b) Add some yogurt (healthy options - Greek (highest in protein) or any other sugar, sweetener free);
c) Add some peanut butter, ground seeds - like flax, pumpkin or sunflower etc.;
d) Add glass of milk, cottage cheese to your breakfast (skim or full fat, your choice);
e) Add raw egg whites to porridge while cooking, but at the very end - avoid unnecessary overcooking.
3. FOR YOUR SMOOTHIE:
Again, you may add couple of raw egg whites or protein powder to your favourite morning smoothie... Sure, possibilities are endless, but just to mention a few!
4. PROTEIN AND WEIGH LOSS
Albeit, it is not really on the topic, but still is related, I just came across this study and wanted to share this with you!
Quote: "A new study shows that eating loads of protein at breakfast â€” 35 grams or more! â€” can reduce mindless snacking and help control appetite throughout the day." (Researchers from the University of Missouri)
In a nutshell, the study above suggests that eating protein- rich breakfast helps women, although I believe men too (this particular study targeted only young women) to keep fuller throughout the day and reduce cravings...
As some of you already may know - eating protein early in a day helps release hormones which regulates appetite in a positive way. Study also found opposite - breakfast high in simple carbohydrates - didnâ€™t have the same effect on hunger and energy levels, comparing to the protein rich meal. Simple carbs do no good for weight loss or sustainable energy levels throughout the day!
5. PROTEIN AND DIABETES
Related study says that protein rich meals can help to control blood sugar levels, especially those people who have a diabetes, or other blood sugar related sensitivities.
6. BUT HOW MUCH PROTEIN WE REALLY NEED?
According to the source below, on average women aged 19 - 70, require at least 46 grams of protein per day.
Although it may increase depending on our activity levels, aesthetics - body composition goals, etc.
For more info, click on the link below:
Content Author: Tina Balode / BA, BBS (Hons), MSc
PS. Again, thanks for stopping by!!
Hope you have a great weekend and the following week!
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