If you’re seeking a slimmer waistline this year, a healthy metabolism is crucial—and your diet plays a major role. Eating balanced meals is an integral step to take towards greater wellbeing, especially for those looking to lose weight; what you put on your plate directly impacts your body’s ability to burn calories and sustain energy throughout the day. Protein, in particular, is especially vital, and choosing the right ones can make a major difference in your path to your dream body.
“The connection between protein intake and muscle protein synthesis, especially in older adults, is crucial,” says Dr. Krutika Nanavati, a registered nutritionist. “Adequate protein intake, combined with resistance exercise, is key for maintaining muscle mass and function, which in turn supports a healthy metabolism.” Find her recommends for the best nutrient-pack proteins for the job below.
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1. Lean Meats
When it comes to nutritious proteins, it doesn't get much better than lean meats like chicken, turkey, and lean cuts of beef. These are complete proteins, which means they contain all nine essential amino acids your body needs. Plus, they're loaded with iron and other nutrients that are crucial to energy and vitality. "It’s important to choose lean cuts and limit processed meats, which can be high in sodium and unhealthy fats," Nanavati says. Noted!
2. Fish
Next on the list is healthy fat-rich fish. Options like salmon, tuna, and cod provide both high-quality protein and omega-3 fatty acids, which can do wonders for your heart and brain health. "Salmon, in particular, is rich in these healthy fats," Nanavati says. Plus, it's delicious!
3. Eggs
No meat? No problem! Eggs are another great source of protein for a healthy metabolism. They're also packed with essential vitamins and minerals. "The cholesterol in egg yolks has been a topic of debate," Nanavati notes, "but current research suggests that dietary cholesterol has less of an impact on blood cholesterol levels than previously thought for most people." Good to know!
4. Greek Yogurt
Greek yogurt is another fantastic plant-based protein that's phenomenal for both your body and your taste buds. It's packed with healthy benefits, including the fact that it's an excellent source of calcium and probiotics, which benefit gut health. "Choose plain, unsweetened varieties to avoid added sugars," Nanavati says. Then you can add healthy, tasty toppings for a bit of flavor and a balanced meal!
5. Legumes
Adding legumes like beans, lentils, and chickpeas to your meals is another wonderful way to fit more protein (and fiber!) into your diet. "Legumes not only aid digestion but also promote feelings of fullness while providing essential nutrients like iron and folate," says Nanavati. Perfect!
6. Tofu and Other Soy Products
Tofu may get a bad rap, but the truth is that this versatile, soy-based protein is great for your body and can be a delicious addition to a number of meals. "Soy products have been linked to various health benefits, despite some misconceptions," Nanavati assures us.
7. Quinoa
Quinoa is another complete protein that’s an especially great option for vegetarians and vegans. "It’s also a good source of fiber and other nutrients," Nanavati shares. This grain makes a great replacement for white rice. Cook up a healthy, nutrient-packed grain bowl, use it in salads, or serve soup and curry over it. The possibilities are endless!
8. Nuts and Seeds
When you need a quick, nutritious snack, reaching for nuts and seeds is always a good option. These small but mighty powerhouses are packed with protein, healthy fats, and a number of essential vitamins and minerals. However, Nanavati cautions, "They are also calorie-dense, so portion control is important." A handful should do the trick!
