¡Hola, mis amigas! Ivette here, your nutritionist, sharing some grounded wisdom from beautiful Asturias about a nutrient that often takes center stage: protein!
While it’s undeniably vital for our health as women, the current focus can sometimes lean towards “more is always better.”
But, let’s explore the science-backed recommendations for protein intake, the beauty of diverse sources (especially within a Mediterranean framework)
and finding your personal sweet spot for optimal well-being when it comes to protein.
The ideal amount isn't a one-size-fits-all equation
Protein is indeed a powerhouse nutrient, crucial for building and repairing tissues, supporting our immune system
and contributing to satiety.
Research, including articles published in Nature Medicine, consistently highlights its importance across all life stages for women.
However, the ideal amount isn’t a one-size-fits-all equation
and can vary based on factors like your activity level, age, muscle mass, and overall health goals.
While high-protein diets have gained popularity, scientific evidence suggests that for most moderately active women, excessive protein intake doesn’t necessarily translate to additional benefits and, in some cases, might even strain the kidneys over time.
The key lies in meeting your individual needs with high-quality sources, rather than simply chasing high numbers.
So, what's a general guideline?
So, what’s a general guideline based on scientific evidence? For moderately active adult women, a common recommendation is around 0.8 to 1 gram of protein per kilogram of body weight per day.
You can also use the plate method and fill up one fourth of your plate with protein of choice.
This range can increase for athletes, pregnant or breastfeeding women, and older adults.
So, it’s always best to consult with a healthcare professional and/or degree nutritionist for personalized recommendations tailored to your unique circumstances
Protein sources
Now, let’s talk about the delicious world of protein sources, keeping the vibrant Mediterranean diet in mind – a dietary pattern rich in whole foods and linked to numerous health benefits:
- Lean Animal Proteins (in moderation): Think of enjoying fish (like the fresh catches along the Asturian coast!), poultry (skinless), and lean cuts of meat a few times a week. These provide complete proteins, meaning all essential amino acids.
- Legumes (a Mediterranean staple!): Lentils, chickpeas, beans (like the famous fabada!), and peas are fantastic sources of plant-based protein, along with fiber and essential nutrients. They are a cornerstone of the Mediterranean diet and offer sustained energy.
- Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and chia seeds offer a good dose of protein along with healthy fats, fiber, and minerals. They are perfect for snacks or adding to meals.
- Whole Grains: While not a primary protein source, whole grains like quinoa and oats contribute to your overall protein intake and provide valuable fiber and nutrients.
- Eggs: A versatile and affordable source of high-quality protein.
- Dairy (in moderation, if tolerated): Greek yogurt and other dairy products can be good sources of protein and calcium.
The beauty of the Mediterranean diet is its emphasis on a balanced intake of these diverse protein sources, rather than an over-reliance on any single type.
It encourages us to savor a variety of seasonal whole foods, ensuring we get a broad spectrum of nutrients, including adequate protein without unnecessary excess.
The more seasonal and local sources, the better for our health and the soil it grows on.
Key Takeaways
Remember, mujeres, nourishing our bodies is about balance and listening to our individual needs.
While protein is vital, let’s shift away from the obsession with simply “more”
and focus on meeting our personalized requirements with high-quality, diverse sources
embracing the wisdom of evidence-based guidelines and the deliciousness of a balanced dietary pattern like the Mediterranean diet.
Ready to explore personalized protein recommendations and delicious Mediterranean-inspired recipes? Let's connect!
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