10 Steps to Habit Change
Proteins are an essential nutrient that your body craves. High protein diets make you feel fuller quicker and for a longer amount of time. This helps your body go through the day without feeling hungry and causing you to reach for unhealthy snacks. The amount of protein that is recommended varies based on your level of activity. To calculate your protein needs take your body weight in pounds and divide by 2.2 to calculate your body weight in kilograms. Multiply your weight in kilograms by .8-1.8 to arrive at your recommended protein intake per day.
The tough part is determining what number between .8 and 1.8 to choose. This number should increase based on your level of activity. For example, endurance athletes should multiply by 1.2-1.4, while strength training athletes should multiply by 1.6-1.7.
When choosing proteins to include in your diet, choose the leanest sources possible.
Good sources of protein include:
- Greek yogurt
- Eggs
- Fish
- Milk
- Chicken
- Cheese
- Nuts
Be Healthy. Be Balanced.
-Alicia and Nikki
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