Eating enough protein will help to minimise muscle loss as we age, boost metabolism and even manage hunger. Here are some easy ways to add more to your diet.
When it comes to nutrition, protein is where it’s at – you’ve probably noticed the growing number of processed foods offering higher protein varieties, from breads to pizzas, ice-cream to pasta.
A diet with optimal amounts of protein will help to minimise muscle-mass loss as we age, boost metabolism, regulate glucose levels and even manage hunger.
The key is to know a few key protein-rich superfoods you can grab or add to meals to boost your protein intake without too much extra effort.
Get your fix at breakfast
Getting adequate protein at breakfast will go a long way in regulating your glucose levels and appetite throughout the morning. Ideally, we need to aim for 20-30g of total protein per meal, which means one protein-rich choice at breakfast such as a couple of eggs on grain toast, high-protein yoghurt or a protein shake.
If you struggle with milk or eggs, protein-rich superfoods to try instead include cottage cheese, smoked salmon or legumes such as baked beans. The growing range of higher protein breads means you can still enjoy a protein-rich breakfast if you prefer to start the day with toast.
Add extra legumes
While many of us grab a salad or sushi for lunch, overall, these choices tend to fall short of the 30 or so grams of protein we need to aim for. Simply adding legumes such as chickpeas or kidney beans to a salad, or enjoying your favourite sushi with a side of edamame, will significantly boost your protein intake, as will adding extra tinned fish or cottage cheese to your favourite lunch choice. Failing this, ending your lunch with a tub of yoghurt and a little fruit will add another 8-10g of protein to your overall daily intake.
Know your key superfoods
While you may know that red meat, fish and chicken are protein-rich, if you prefer lighter proteins, or follow a largely plant-based diet, there are a handful of protein-rich foods you can add to your diet easily that will significantly increase your overall protein intake. Tofu and soybeans are two such foods. Adding them to stir-fries or Asian meals will contribute at least 8g of protein. Cottage cheese is another, with a single half-cup serving offering upwards of 12g of protein, while a single tablespoon of pumpkin seeds or pepitas contains 5g of protein and can be added to your favourite salads or vegetable dishes.
Be smart with your dessert
The growing range of dairy- and protein-enriched desserts means you can now enjoy all the sweetness of dessert with a decent serving of protein. Look in the supermarket freezer and yoghurt sections for high-protein dessert yoghurts, ice-cream and chocolate puddings with more than 10g of protein per serve and far less fat and sugar than regular ice-cream or chocolate treats.
Expand your snacks
While our thoughts may instantly shift to potato chips or muesli bars when we think of a snack, plenty of other foods will add a lot more protein to the diet. Think whole, natural foods such as hard-boiled eggs, roasted chickpeas or fava beans, or even a handful of nuts and seeds, all protein-rich snacks offering 5-8g of protein a serve. Even a slice of your favourite wholegrain bread, teamed with a slice of cheese or a nut spread, offers upwards of 8g of protein a serve.
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Susie Burrell is an accredited practising dietitian and nutritionist.
