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Tag: real food

  • Here’s what to know about protein in your diet

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    At many coffee shops, you can now order flavored lattes packed with extra protein. If coffee isn’t your thing, you can buy sparkling protein blue raspberry lemonade, or protein strawberry limeade. 

    Only drink water? Don’t worry; protein water is a thing, too.

    And protein popcorn. Protein Pop-Tarts. Protein macaroni and cheese. 

    It’s a protein palooza. And federal officials are on board.

    Health leaders recently introduced dietary guidelines that increased Americans’ daily protein intake. RealFood.gov, a new federal website that debuted in January, declares the country is “ending the war on protein.” 

    If you’re confused about these new guidelines, don’t wave the white flag just yet.

    We asked dietitians, credentialed health care professionals with nutrition expertise, to help answer some of the biggest questions about protein. 

    What does protein do?

    Dietary protein is a macronutrient made of chains of amino acids, which are the building blocks of every cell. When you eat foods with protein, your digestive system breaks that protein down into amino acids, some of which your body needs and cannot make on its own. Those amino acids create and repair cells that make up tissue such as muscle and bone. 

    “Protein is like the brick and mortar of your home — no matter where you go in the house, it’s there,” said Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and a spokesperson for the Academy of Nutrition and Dietetics.

    What foods have protein? 

    Meat, beans, nuts, milk and eggs are common sources of protein. 

    In the U.S., most people get their protein from animal products, Anderson-Haynes said, but whole grains including quinoa and buckwheat and other foods including tofu, lentils and peas are all good sources of plant-based protein. 

    While vegetables and fruits don’t often contain much protein, some have higher quantities, including corn, broccoli, asparagus, brussels sprouts and artichokes. 

    Roasted Brussels sprouts with Matzo Walnut crumbs served with chicken in Concord, N.H. on Feb. 23, 2015. (AP)

    How much protein should you eat? 

    It’s personal, and depends on each person’s body and health factors.

    New federal health guidelines advise eating food with protein at every meal, amounting to 1.2 to 1.6 grams per kilogram of body weight each day. That’s nearly double the daily protein the government previously recommended. 

    Dietitians, meanwhile, told us they recommend 0.8 grams per kilogram of body weight each day. That’s about 7 grams of protein for every 20 pounds of body weight. 

    Whether that means you need 40 grams of daily protein, 70 grams or another amount, you probably have the same question …

    What does that actually look like?

    It depends on the food. The Center for Science in the Public Interest broke this question down further, giving examples like:  

    • 3 ounces of chicken breast — 26 grams of protein.

    • 3 ounces of tilapia — 22 grams of protein.

    • 3 ounces of cooked shrimp — 20 grams of protein.

    • 4-ounce Impossible burger patty — 19 grams of protein. 

    • 3 ounces of firm tofu — 8 grams of protein.

    • 1/2 cup of cooked black beans — 8 grams of protein. 

    • 1 cup of cooked quinoa — 8 grams of protein. 

    • One large egg — 6 grams of protein.

    • 1/2 cup of cooked green peas — 4 grams of protein. 

    Protein needs might increase with injury, surgery or if you’re pregnant, breastfeeding, aging, protein deficient or doing certain athletic activities. 

    “Protein needs are totally individualized,” Anderson-Haynes said, “from infancy to elderly.”

    Health and Human Services Secretary Robert F. Kennedy Jr. speaks during an announcement, at Health and Human Services Headquarters, Jan. 8, 2026, in Washington. (AP)

    How much protein is too much?

    There isn’t a hard-and-fast rule about the exact maximum amount of protein you can eat in a day. 

    But overemphasizing one nutrient might come at the expense of other foods such as fiber, fruits, vegetables and healthy fats. 

    If you experience gas and bloating, constipation or worsening kidney function, it might be a sign you’re consuming too much protein, said Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. 

    Dietitians said the risks of consuming excessive protein could include kidney damage, dehydration and elevated sodium and elevated saturated fat levels, which increase the risk of heart disease. 

    Ultimately, it’s important to remember that protein is one part of a balanced diet. 

    “Protein is the fuel for muscles, metabolism and satiety, but focus on a variety of nutrient-dense sources and balance with other nutrients,” Gentile said. 

    RELATED: The food pyramid was phased out in 2011, but it still gets hate. We looked back at why

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  • Influencer-fueled protein trends are reshaping everyday snacks and weight goals

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    New diets come and go often, but every now and then, some stick around. The latest: protein. Everyone seems to be looking for more ways to add it to their diet.From coffee shops to grocery stores, you couldn’t miss the promotion of protein even if you tried. But how much do you need? Doctors and nutritionists say it’s less than what social media might lead consumers to believe. Prioritizing protein isn’t new, but the number of people doing so is.”Things tend to go to an extreme at first,” said Kim Flannery, director of nutrition at the Wisconsin Athletic Club. “And I think that’s kind of where we are right now.”It’s everywhere, from social media influencers and now in coffee shops.For the first time, Starbucks added protein to its menu of drinks, even allowing customers to add it to their cold foam on top of their coffee.The trend has continued at the grocery store, too.Emilie Williamson with Metro Market said she’s seen a substantial increase in protein-filled snacks. “A big goal of ours is to meet shoppers where they’re at,” Williamson said.Walking down the aisle of your local grocery store, you will quickly find protein in many everyday snacks, like muffins, cereal, pretzels, chips, and even protein pastries.Dr. Lisa Morselli, assistant professor in the division of endocrinology at Froedtert Hospital in Wisconsin, said this is where she gets worried about the quality of the product.”These are all foods that are pretty processed,” Morselli said. “The protein snack marketing probably gives people license to snack without really paying attention to what they put in their mouth.”Morselli believes the trend has been influenced by social media.Morselli said those on GLP-1 weight loss medications need more protein in their diet for muscle gain.Separately, those looking to lose weight can find success in protein, too, according to Dr. Morselli.”Protein is involved in the control of hunger,” Morselli said.Morselli explains that protein-rich foods can make you feel full longer.Protein can also be great for balancing blood sugar levels. But for muscle gain or weight loss, protein isn’t a magic pill, either.”It’s not that if you take a higher protein, or if you have a higher protein intake, it will magically protect your muscles; you still need to exercise them,” Morselli said.Flannery said when talking to nutrition clients, she hopes to emphasize that protein is just one piece of the pie. “People tend to focus so much on the protein that they tend to lose the balance,” Flannery said.Flannery worries the trend of sharing personal protein goals could be going too far.”One number does not by any means apply to everyone,” Flannery said.Flannery said personal protein goals are different for everyone, with age, sex and activity levels all taken into consideration.According to the recommended dietary allowance, when calculating protein goals, the person should take .36 grams of protein per pound of body weight.For example, if the person weighs 150 pounds, a modest protein goal would be around 54 grams of protein.Arguably more importantly than any goal is the quality of protein the person is consuming.”A lot of the health problems that we have are due to the, all the processed foods,” Flannery reminds.A New York Times investigation in October found many popular protein powders and shakes contain dangerous levels of lead.Flannery said this is what worries her about the rise in protein snacks.”We’re just adding protein to junk food,” Flannery said.Flannery recommends getting protein from real foods like beans, tofu, meat, fish, and in some cases, pasta that can be healthy, too.”My opinion is that it’s better to eat real food and get your protein from real food,” Morselli agreed.

    New diets come and go often, but every now and then, some stick around. The latest: protein. Everyone seems to be looking for more ways to add it to their diet.

    From coffee shops to grocery stores, you couldn’t miss the promotion of protein even if you tried. But how much do you need?

    Doctors and nutritionists say it’s less than what social media might lead consumers to believe.

    Prioritizing protein isn’t new, but the number of people doing so is.

    “Things tend to go to an extreme at first,” said Kim Flannery, director of nutrition at the Wisconsin Athletic Club. “And I think that’s kind of where we are right now.”

    It’s everywhere, from social media influencers and now in coffee shops.

    For the first time, Starbucks added protein to its menu of drinks, even allowing customers to add it to their cold foam on top of their coffee.

    The trend has continued at the grocery store, too.

    Emilie Williamson with Metro Market said she’s seen a substantial increase in protein-filled snacks.

    “A big goal of ours is to meet shoppers where they’re at,” Williamson said.

    Walking down the aisle of your local grocery store, you will quickly find protein in many everyday snacks, like muffins, cereal, pretzels, chips, and even protein pastries.

    Dr. Lisa Morselli, assistant professor in the division of endocrinology at Froedtert Hospital in Wisconsin, said this is where she gets worried about the quality of the product.

    “These are all foods that are pretty processed,” Morselli said. “The protein snack marketing probably gives people license to snack without really paying attention to what they put in their mouth.”

    Morselli believes the trend has been influenced by social media.

    Morselli said those on GLP-1 weight loss medications need more protein in their diet for muscle gain.

    Separately, those looking to lose weight can find success in protein, too, according to Dr. Morselli.

    “Protein is involved in the control of hunger,” Morselli said.

    Morselli explains that protein-rich foods can make you feel full longer.

    Protein can also be great for balancing blood sugar levels. But for muscle gain or weight loss, protein isn’t a magic pill, either.

    “It’s not that if you take a higher protein, or if you have a higher protein intake, it will magically protect your muscles; you still need to exercise them,” Morselli said.

    Flannery said when talking to nutrition clients, she hopes to emphasize that protein is just one piece of the pie.

    “People tend to focus so much on the protein that they tend to lose the balance,” Flannery said.

    Flannery worries the trend of sharing personal protein goals could be going too far.

    “One number does not by any means apply to everyone,” Flannery said.

    Flannery said personal protein goals are different for everyone, with age, sex and activity levels all taken into consideration.

    According to the recommended dietary allowance, when calculating protein goals, the person should take .36 grams of protein per pound of body weight.

    For example, if the person weighs 150 pounds, a modest protein goal would be around 54 grams of protein.

    Arguably more importantly than any goal is the quality of protein the person is consuming.

    “A lot of the health problems that we have are due to the, all the processed foods,” Flannery reminds.

    A New York Times investigation in October found many popular protein powders and shakes contain dangerous levels of lead.

    Flannery said this is what worries her about the rise in protein snacks.

    “We’re just adding protein to junk food,” Flannery said.

    Flannery recommends getting protein from real foods like beans, tofu, meat, fish, and in some cases, pasta that can be healthy, too.

    “My opinion is that it’s better to eat real food and get your protein from real food,” Morselli agreed.

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