Eat more protein: 17 simple, practical ideas

Explains recommended protein needs for women and lists 17 practical ways to increase daily protein intake.

Protein has been added to many everyday foods and is receiving broad attention. It plays roles in cell structure and in making vitamins, hormones, and enzymes, and a protein-rich diet may support weight management. The article outlines recommended intakes, explains how needs can differ by age, activity and life stage, and offers 17 strategies to increase protein without major time or expense. Protein needs vary across individuals and life stages. Key points: - Protein is essential for body structure and for producing hormones, enzymes, and some vitamins. - The recommended dietary allowance cited for an average sedentary woman is 46 grams per day, based on 0.8 grams per kilogram of body weight. - The article notes newer research suggesting baseline protein recommendations might be higher—possibly near 100 grams per day—and that U.S. guidelines have not been re-evaluated since 2005. - Protein needs vary by factors such as age, activity level, pregnancy, goals, and health status; an example given is 1.2–2.0 g/kg for a regularly active 42-year-old woman, amounting to about 82–136 grams per day in that example. - The piece lists 17 practical ways to boost protein, including higher-protein breakfasts, protein-rich snacks, plant-based proteins, fortified pantry staples, protein powders, seeds and nuts, dairy or dairy alternatives, lean meats and fish, beans and lentils, and protein-enriched side dishes or desserts. Summary: The article presents a range of options to increase daily protein intake from both animal and plant sources and highlights that needs differ by individual circumstances. It also notes research linking higher animal-protein diets with greater heart disease mortality in some studies and mentions potential concerns for people with existing kidney issues; a registered dietitian nutritionist is identified in the article as a source for calculating personalized protein needs.