Making sure you’re eating a balanced diet can be overwhelming. Sometimes we don’t realize what we aren’t getting enough of, and how it could be affecting every facet of our life. From work to family to relationships to your overall well being, making sure you’re getting enough vitamins and nutrients in your diet is essential, especially as you age.
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One thing you should load up on is protein. Many people get so focused on eating less, whether that be for weight loss or weight management, that they don’t realize they are deficient in what they need to function at their best. Christi Brown, a nutritionist that specializes in binge eating recovery, says that not getting enough protein is one of the biggest mistakes you can make when working to achieve your own version of health. However, focusing too much on what protein you should be eating may not be the best approach. “If you don't think you're eating enough protein, I would focus on trying to add any type of protein whatsoever at first.” she says, “I think people get really into focusing on what the ‘right’ way is. I would rather people take one small step as opposed to four giant steps.” Working on adding more protein, whatever the source, is a doable first step that will allow you to see steady, consistent progress.
So, how does a protein deficiency affect you? “Protein is extremely important and can affect our moods, how we function at work, how we interact with people on a daily basis,” Brown says, “This happens because the food that you eat eventually develops your cells and tour cells develop you--they have a major role in your body’s regulation because proteins create your hormones. When proteins create your hormones, if you’re protein deficient, a lack of protein in what you eat could mean that you’re not making enough feel good hormones like serotonin and dopamine.” As a result, not eating enough protein daily could be exacerbating feelings of depression, anxiety, and fear.
Obviously, eating enough protein is crucial, so starting out slowly with whatever type of protein you enjoy is better than no protein at all. “Protein can be found in many resources that you wouldn’t expect,” Brown says. One protein source whose benefits many people don’t realize is dairy. “Many people are afraid of eating dairy because they think it’s unhealthy, but cow’s milk actually has a lot more protein in nutrients than, say, almond milk does.” Brown says that unless you have a dairy intolerance, it can be a great way to get the protein you need.
Making sure you have a variety of protein sources is perhaps the most important thing to focus on when it comes to boosting your intake. Eating a diet that includes things like chicken, fish, beef, and beans is a great way to ensure you’re eating enough protein. Protein powder in smoothies is also a good option especially if you want variety, However, your body digests protein differently when it’s a man made source versus naturally occurring, so always make sure you’re balancing it out with natural protein sources.
Brown says that there is no such thing as “good” and “bad” foods. “We are meant to enjoy what we eat, so I think that all foods can fit in amounts that feel good to you.” However, if you are concerned there’s something deeper at play, consult your doctor. “If foods make you feel fatigued or foggy, it would be worth going to get your blood levels checked and seeing what exactly you’re deficient in before you go overboard with changes and make yourself feel worse.” Knowing for sure what is happening internally is the best way to take charge of your wellbeing.
