Do You Make These Common Protein Mistakes?

It's easy to make mistakes while you're trying to diet or eat healthier. One area of concern is getting the right amount of protein. Too little, too much, or relying on processed protein sources can undermine your efforts for a healthier body.

Avoid these common protein errors in your diet:

1. Not eating enough protein.

This is one of the most common mistakes that you can make with your diet.

* Nutrition experts recommend having protein at every meal and using it as a snack throughout the day. Even if you're on a diet, it's important to avoid skipping your protein or trying to squeeze all of your protein for the whole day into one meal.

* The popularity of processed and packaged foods has made it easier to avoid protein. However, you need protein to survive because the human body depends on it. Protein can come from a variety of sources including meat, beans, eggs, soy, nuts, seeds, and other foods.

* Protein helps control your blood sugar levels. This is why it's important to eat protein at each meal. It also affects your energy levels and weight. Experts recommend 20 to 30 grams of protein for each meal during the day. You can also have snacks with protein to get closer to this amount.

2. Eating the same protein sources every day.

It's easy to fall into a pattern of eating one food, such as eggs, to get enough protein each day. However, eggs can get boring.

Also, your body needs a variety of protein sources to get more vitamins, minerals, and other nutrients. Consider eating a variety of these protein foods:

* Soy
* Peas
* Beef
* Clams
* Sunflower Seeds
* Anchovies
* Beans
* Almonds
* Walnuts
* Salmon
* Yogurt
* Lentils
* Chickpeas

3. Using protein bars and shakes.

Although they're a convenient way to get protein, medical professionals recommend that you limit how many protein bars and shakes you use.

* They can have high amounts of sugar and other additives.

* It's important to focus on whole foods and natural foods such as meat, beans, eggs, seafood, or nuts.

4. Not combining protein with carbohydrates.

If you work out frequently, then it's crucial to combine protein with carbohydrates. Your body needs both nutrients to recover after an intense trip to the gym.

5. Eating too much protein.

It's possible to take protein consumption too far.

* One of the most common ways this mistake occurs is by combining protein from meals with protein from bars and shakes. This leads to high levels of protein in your body that can create issues.

* Eating too much protein can actually make you gain weight. Your body can use a limited amount each day, so it's forced to store extra amounts as fat.

* Eating too much protein can also hurt your liver.

6. Relying on processed foods to get protein.

It's easier and more convenient, but processed foods aren't the ideal source of protein.

* Processed foods can contain high levels of protein. However, it's much healthier to focus on whole foods instead of packaged ones. It may take more time to cook your own protein-filled meals, but your body will be grateful.

Processed foods can contain high levels of sodium, sugar, and other chemical additives that you don't want.

Protein is an essential nutrient that is vital for your body. Learn to avoid mistakes that can prevent you from getting enough protein or getting too much. Your body will thank you!

Don't Buy Another Frozen Dinner Until You Read This

Convenience may be the first thing that comes to mind when you think about frozen dinners, but a recent study suggests there's more to it. On the other hand, whatever your reasons for buying a meal in a box, there are probably more nutritious choices.

Researchers from the University of Minnesota and Duke University decided to find out why processed foods are so popular with parents, considering they're usually higher in calories, sugar, salt, and saturated fats than natural foods.

While 57% of the participants said they were trying to save time, they had other reasons as well.

About half said their families liked frozen dinners, about one-third said they wanted their kids to be able to help prepare meals, and about one-quarter thought they were saving money.

Researchers also discovered that many adults lacked confidence in their cooking abilities.

Fortunately, there are simple solutions that make whole foods as simple as a frozen pizza. Before you buy another TV dinner, read this.

Master Simple Cooking Skills

1. Microwave it.

Your microwave can handle a lot more than popcorn. It cooks vegetables almost as well as steaming because it needs minimal water and time. Heating up leftovers is also a breeze.

2. Shop frozen foods.

You can still visit the frozen aisle for ingredients like vegetables and fruit. In fact, frozen produce often has more vitamins than fresh items that have spent a long time in shipping.

3. Make one pot meals.

Soup and casseroles can use up whatever you have on hand in your kitchen without trying to coordinate multiple procedures. Plus, you only have one pot to clean.

4. Eat more fish.

Most experts recommend eating fish at least 2 to 3 times a week. That's easy once you realize you can often grill it or bake it in 10 minutes or less.

5. Teach your kids.

Encourage your children to develop healthy eating habits with age appropriate tasks. Even toddlers can shred lettuce or help set the table.

Save Time and Money on Healthy Meals

1. Try beans and legumes.

Beans, lentils, and peas are packed with protein, and amazingly versatile. They're also a great bargain, especially if you purchase them in bulk.

2. Buy generic.

Compare the store brand unsweetened breakfast cereal with the pricier options. You may find that you and your family like it just as well.

3. Shop around.

There can be a huge price difference on the same items at different markets. Plus, many whole foods have a short shelf life so you can get salad greens at half price if you're using them the same day.

4. Stock up on sales.

Do you love saffron and extra virgin olive oil? Buy expensive items when the prices are reduced. Just be sure you'll be able to use them before they reach their expiration date.

5. Eat less meat.

There are plenty of protein sources less expensive than steak. In addition to beans and legumes, consider dairy and soy products.

6. Cook in batches.

One big time-saver is preparing multiple meals at once. Freeze the leftover lasagna or chili for future quick dinners or lunches.

7. Skip cooking.

A balanced meal can be assembled rather than cooked. How about hummus with pita triangles and cut vegetables or a salad with sunflower seeds or thawed shrimp?

An occasional frozen dinner is fine, but making whole foods the mainstay of your diet will provide more balanced nutrition for you and your family.

In fact, the more you eat natural foods, the more you'll start preferring them to processed fare.

Learn more about your health online when you read the rest of our information here about: Use Nutrition To Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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