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Are you a Healthy Eater?



When I first talk to clients they tell me that they are eating healthy. When I dig a little deeper as to what "healthy" means, I hear salads with a little protein, smoothies, and more salad or veggies — and that’s a great start!



But here’s a surprising truth: many people who consider themselves healthy eaters are still falling short on one major nutrient — protein.



 

In fact, studies show that a large percentage of adults (especially women over 30) don’t get enough protein to meet their body’s needs, let alone to support strength, muscle maintenance, and overall energy.


Here’s why that matters and how to fix it.

 

Why Protein Matters


Protein is the building block of nearly everything in your body — muscles, bones, skin, hormones, enzymes. Getting enough isn’t just for bodybuilders; it’s crucial for everyday health.


Protein:

  • Supports muscle maintenance – especially important as we age to prevent muscle loss

  • Stabilizes blood sugar – keeps you feeling full and avoids energy crashes

  • Boosts metabolism – because protein takes more energy to digest

  • Supports recovery and hormone balance – helping your body repair and function optimally

 

Where We Go Wrong


Even with the best intentions, many of us miss the mark on protein. Common scenarios include:

  • Skipping breakfast or grabbing a carb-heavy meal (think toast, cereal, or a pastry)

  • Small portions at lunch and dinner – protein often becomes just a “side” instead of the main focus

  • Not adjusting for changing needs – during midlife, after workouts, or when under stress, protein requirements often go up

 

How Much Protein Do You Really Need?


Here’s where things get interesting: the RDA (Recommended Dietary Allowance) for protein is just the minimum to prevent deficiency — not necessarily what’s optimal for thriving health.


A good rule of thumb for most active adults:


Aim for 0.7–1 gram of protein per pound of ideal body weight or lean body mass.


For example, if your goal weight is 140lbs, you’d aim for about 100–140g of protein per day.

 


Simple Ways to Add More Protein


The good news? Boosting your protein intake doesn’t have to be hard or boring.


Here are a few ideas:

  • High-protein breakfasts – scrambled eggs with veggies, Greek yogurt with berries, protein Please share your results, you might inspire someone else!

  • Overnight Oats

  • Snack smart – cottage cheese with fruit, nuts with cheese, protein shake (watch ingredients!)

  • Upgrade meals – add chicken or beans to salads, protein into soups, increase your protein portion size

 

Check out my blog post from 9/3 for more ideas

 

Final Thoughts


Getting enough protein is one of the simplest ways to feel stronger, stay fuller longer, and support your health at every age.


Try tracking your protein for just one day — you might be surprised how low it is (I recommend MyFitnessPal which is a free app). Then, experiment with one new protein-rich recipe this week and see how much better you feel.

 


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