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  • Mel Bald

Boosting protein through the day

So why should you care about protein? Protein is important for a number of reasons.

A few of which include:

  • It keeps you full for longer, and reduces cravings – therefore very useful for weight loss

  • It keeps your blood glucose levels stable – no energy crashes throughout the day

  • It helps to maintain muscle mass, growth and strength – by having enough protein you will preserve your muscle mass

  • Digesting protein burns more calories than digesting carbohydrate or fat

  • It’s good for bones – reducing risk of osteoporosis

  • Important for healing or if you have any injuries – your protein needs increase

Ideally aim for 5-10 grams protein per snack.


Here are some of my favourite protein foods to have as snacks in the day to boost overall levels:


Tuna – small 95g tin = 16.8g protein (Sirena Lite is a good option here)

Sardines – 1 can = 15g protein (my fave are Brunswick sardines in olive oil – add to a cracker with avocado)

Cottage cheese – 2 dessertspoons = 6.5g protein

Greek yoghurt – small 170g tub = 6.5g protein (Jalna Greek yoghurt is my pick here – see previous post on probiotics)

Peanut butter – 1 tablespoon = 6.4g protein (choose one without added salt or sugar)

Porridge sachet = 5.7g protein (e.g. Carmen’s Almond, Pecan & Hazelnut – it’s low in sugar and high in fibre)

Pumpkin seeds – 1 handful = 5.5g protein (if you struggle to eat them plain, try the Connect Foods Roasted Pumpkin Seeds from Woolies)

Edamame – small bowl = 5.2g protein (you can find them shelled in the freezer section near the peas)

Chickpeas – small 70g tin = 5g protein (I like the Edgell chickpeas with olive oil and sea salt)

Egg – hardboiled = 6g protein

I hope that gives you a good idea of how to add some more healthy protein options into your day.


Mel

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