Proteins play an important role in our body. They are used to build new cells, repair old ones, maintain muscles and bones Just because it is essential for us, it is necessary to consume it in a proper way. Here is how to include more protein in the diet.

How to include more protein in the diet: What is protein?

Dietary proteins (that is, the ones we consume) are made up of small building blocks called amino acids So it's important that people consume high-quality protein in sufficient quantities, especially as they get older, to ensure that the body has essential amino acids - because some of them we can't produce and therefore need to get from our food.

But, protein needs may increase in the face of certain factors, such as pregnancy, physical activity, illness, and age. Adults over 60, for example, may need up to twice as much protein as younger people to maintain healthy muscles.

In addition, individual needs vary according to the health status of each person. i.e. healthy adults need about 0.8 grams of protein per kilogram (kg) of body weight per day, while older people, those at risk of malnutrition, or those being treated for a disease, need up to 1.5 grams per kg of body weight daily.

How to include more protein in the diet: the level of physical activity affects protein needs

When it comes to protein, a predetermined amount doesn't fit everyone. Just as age affects protein needs, so does age. physical activity Thus, athletes or those who exercise frequently may need twice as much protein as a more sedentary person.

In addition, timing is important. Because in addition to consuming various sources of protein at every meal, eating a protein-rich snack after exercise can help repair muscle damage. Overall, aim to consume 25 to 30 grams of protein after a rigorous workout.

How to include more protein in your diet: Not all proteins are the same

Of the 20 amino acids in dietary protein, nine are essential, which means that the body must have a daily supply of them. On the other hand, the other amino acids are not considered essential, since the body can produce them from other amino acids.

With respect to quality, the protein can be classified as complete or incomplete:

• The first, known as complete protein animal foods such as meat, fish, poultry, eggs, and dairy products contain complete proteins;
• The second, incomplete protein provides only a few of these building blocks, and needs to be combined with other complementary sources of protein throughout the day. Most plant proteins However, eating a variety of grains and legumes daily can provide sufficient complete protein.

Protein quality is also important

In addition, the type of protein you choose to put on your plate also counts: the ideal is to avoid foods rich in saturated fats (found in some meats, butter, palm and coconut oil, yellow cheese and lard) and trans (baked and fried foods, snacks, and prepackaged foods), so avoid it:

• Fatty meats: pork belly, rump steak, and ribs, for example;
• Sausages: salami, ham, mortadella, turkey breast, bacon;
• Butter and margarine;
• Yellow cheeses;
• Fried Proteins
• Ready-made and frozen meals.

On the other hand, invest in:

• Chicken (skinless);
• Egg;
• White cheese;
• Tofu;
• Mushrooms;
• Fish and seafood.

Some fish, despite being called "fatty", concentrate a type of fat considered beneficial for the body: the unsaturated Good examples are salmon, tuna, sardines, and anchovies, so eating them in moderation can be good for your health (and for your healthy weight loss).

How to include more protein in the diet: nutrient-rich foods

Soybeans (34g of protein per 100g)

Soy is an important vegetable protein, but it is necessary to be aware of intolerance to it. Because most of the production is transgenic, most people are not yet used to digesting this food. Thus, it is recommended not to consume in excess.

Shrimp (24g of protein per 100g)

Shrimp is rich in protein, but should not be eaten daily, because it has higher cholesterol than other options, such as some fish. On the other hand, it has omega 3 (good fat). Thus, it is recommended to eat it up to twice a week, preferably steamed.

Chicken (23g of protein per 100g)

To make it even healthier, the orientation is to give preference to consuming it without the skin, and especially the breast, to avoid the exaggerated ingestion of fat. The best ways to prepare it are roasted or grilled, but a tip is to eat it with salads.

Salmon (21.62g of protein per 100g)

For fans of intense physical activity, such as weight training, salmon is even more important, because it provides faster muscle recovery, thanks to the amount of omega 3 it contains. It is ideal to eat it grilled or baked. For a healthy diet, it can be served with brown rice and broccoli.

Almonds (21.1g of protein per 100g)

Protein has a very important characteristic: it gives satiety, so when we can put a little more protein in our diet, it takes longer to feel hungry. Five to six units of almonds before meals helps to fight hunger.

Red meat (21g of protein per 100g)

A source of protein, red meat is also rich in saturated fats. Prefer the lean options, with no apparent fat. The ideal is to eat it, on average, three times a week. Meats, in general, are sources of protein that are also responsible for forming collagen and keratin, thus giving strength to your hair, preventing hair loss and baldness.

Fish (20g of protein per 100g)

It is best to choose preparation in the oven, boiling, or on the grill. Consuming fish that have scales and fins, such as herring, salmon, guinea fowl, cod, and tuna, is a great choice, because the scales act as a barrier to the absorption of toxins.

Tofu (8.1 g protein per 100g)

It can be added to the diet unprocessed But it is recommended to choose only one serving of soy-based food to consume daily: one cup of soy milk or half a cup of tofu (soy cheese) or 100g of cooked soybeans (five tablespoons).

Cow's milk (8g of protein per 100g)

Milk and its derivatives, such as cheese and yogurt, help to enrich meals because they are composed of three practically equal parts of proteins, carbohydrates, and fats - making them very complete foods, according to the nutrologist.

Eggs (6g per unit)

Eggs are also rich in vitamin B12, necessary to promote the reduction of fat levels and help in the formation of muscles, in choline (excellent substance for the good functioning of the brain) and in albumin. Prefer the consumption in its cooked form, especially the yolk, because this avoids problems with the Salmonella bacteria. Avoid the fried form or accompanied by a lot of cheese, so as not toraise cholesterol.

How to include more protein in the diet without having to eat meat

Dairy products

Milk, cheese, and yogurt are not only very tasty, but are also great allies in the diet. However, try to opt for skimmed versions and white cheese - yellow cheese contains a lot of saturated fat.

Eggs

A simple chicken egg can contain up to 9 grams of protein, in addition to several health-giving nutrients. However, it is important to pay attention to the way of preparation. It is good to avoid eggs fried with too much oil and totally "well-done". When the edges start to burn, it is a sign of excess saturated fat.

Moreover, overcooking eggs can lead to vitamin saturation. The ideal egg should be cooked for 3 to 4 minutes, with a slightly soft yolk.

Grains

Grains are foods rich in fiber, which improve the digestive process and give that feeling of satiety. Did you know that rice and beans form a great protein combination? In addition, we can also vary the menu with corn, peas, and lentils.

Sheets

They may not exactly replace meat, but they help the protein from other foods to be better absorbed by your intestines. In addition, being rich in water and fiber, they facilitate digestion.

How to include more protein in your diet: Fruits rich in protein

That is why vegetarians and vegans need to keep an eye on the correct intake of plant proteins The foods known to be rich in this macronutrient are legumes (beans, chickpeas, lentils, peas...), not fruits.

Fruits are most famous for concentrating an immense variety of vitamins and minerals, as well as water and fibers However, some may carry doses of protein. apricot It is perhaps the fruit with the highest protein load (3.67g in a 100g serving)," says nutritionist Dayse Paravidino. Therefore, the ideal is to try to bet on other sources of the nutrient.

Also read: Meat is expensive? Protein options for the plate

Check out other examples:

• Avocado;
• Pomegranate;
• Jackfruit;
• Passion fruit;
• Guava;
• Banana;
• Date;
• Plums;
• In addition, raisins.

How to include more protein in your diet: Protein breakfast ideas

• Salted crepe

• Banana Crepioca

• Omelet

• Scrambled Eggs

• Ketogenic Cashew Nut Bread

• Cheese bread with ricotta and chia

• Frozen papaya and walnut yogurt

• Peanut butter balls

Source: Patrícia Ruffo, nutritionist and Scientific Manager at Abbott in Brazil.

Dayse Paravidino nutritionist and member of the Brazilian Association of Nutrition (ASBRAN) and of the Brazilian Association of Mother and Child Nutrition (ASBRANMI).

Pan American Health Organization (PAHO); Healthy Eating; Updated 2019; Available from: //www.paho.org/pt/topicos/alimentacao-saudavel#collapse-accordion-15359-1 .