Understanding Protein

Protein is an essential nutrient made up of amino acids, which act as building blocks for the body. It helps build and repair tissues, supports immune function, contributes to the production of enzymes and hormones, and plays an important role in maintaining muscle mass and overall health.



Protein can also support weight management by helping you feel full for longer and preserving lean muscle during weight loss. It is found in both animal and plant-based foods, including chicken, fish, eggs, dairy, beans, lentils, tofu, nuts, and quinoa.

Including protein throughout the day can help support fullness, energy, muscle recovery, and strength. Simple options include adding eggs or yogurt at breakfast, choosing lean meat, fish, tofu, beans, or lentils at meals, and using nuts or other protein-rich foods for snacks.

A palm-sized portion of cooked meat, fish, or tofu generally provides about 20 to 30 grams of protein. Protein needs vary depending on body weight and activity level, so the goal is to choose a variety of sources and include appropriate portions as part of a balanced diet.



Protein powders, shakes, and bars can provide additional convenience, but they are intended to complement rather than replace whole foods. Choosing products with adequate protein, minimal added sugar, and fewer unnecessary ingredients can help fill gaps when needed.