Ashley’s answer: I sure hope so! Actually, I know so. For hundreds of years before a nutrition label even existed, people were getting enough protein. If some plan tells you you have to read nutrition labels to ensure adequate protein, I’d stop that plan ASAP! But that doesn’t mean you should eat anything you want and forget your protein needs. Here are some tips to taking the right steps and ditching the wrong ones: 1. Assess your lifestage and medical health. Are you taking medications? Are you under the routine care of a physician to work on a health issue? Are you pregnant, or planning to be? Are you overweight? If so, you’re probably working with someone on your health, and you should discuss your concerns about protein. They’re the best ones to help you determine appropriate goals and whether or not you need to count grams. 2. Assess your personal health goals. Are you training for something that demands physical or mental endurance? Are you seeking to improve your energy? Are you working out to create more lean body mass? Are you noticing that your hair, skin, nails, or hormonal balance seem to be less optimal? If yes, you’ll want to pay attention to your protein intake daily. 3. Learn what a protein source really is. Protein all looks the same on a nutrition label, but it’s not—especially if you’re adding pieces and parts of proteins (“isolates”) in the form of powders, pills or liquids to any of your meals. Start by identifying whole food sources of protein, like fish, meat, poultry, and eggs. Check out my nutrition plan for a quick reference guide on protein. 4. Eat protein every time you eat. That includes liquid nutrition eating occasions, too. For most of us, one serving of quality protein (in the form of a plant source or, less often, an animal source) at each eating occasion is sufficient. You’ll likely benefit from two servings at each meal if you’re bigger, stronger, more active, or at certain lifestages. Chewing over a food quandary? Send it to AskAshley@Prevention.com Ashley Koff is a registered dietitian, Qualitarian, nutrition expert, and
