Creating Healthy Habits: Incorporating Protein Dense Foods Into Your Diet

Protein is an important part of our diets. It helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair. Optimal protein intake not only aids in protein synthesis in our bodies, but also ensures good immune function, metabolism, satiety, weight management, and performance. How much protein you need in your diet depends on a few factors, with one of the most important being your activity level.

The basic recommendation for protein intake is .8-1.0 grams per kilogram of body weight for untrained, healthy adults. If you’re a 150 lb. person you’d need to consume 54-68 grams/day. For those taking part in higher intensity exercise programs their protein needs might go up to about 1.4 to 2 grams per kilogram of body weight. This 150 lb. person will need to consume between 95-135 grams/day.

In today’s post CDSF Registered Dietitian and Precision Nutrition Level 2 Coach Samantha Sirani  gives you a list of protein dense foods that includes their serving size, grams of protein, and caloric density.

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