During summer, it is easy for our diet to get off track. Eating out, picnics, potlucks, extra alcohol, and snacking can all add extra calories without any notice. As seasons change and routines return to normal, now is an ideal time to press the reset button and implement healthy eating practices. A protein rich diet stabilizes blood sugar,  is practical, and promotes a healthy balance. This week on Fox17, Dr. Bitner shares the importance of protein for healthy aging. 

Fact #1

A high-protein diet promotes weight loss. Protein is critical to satisfying cravings and keeping the body out of stress and fat-storage mode. A study found that a diet where protein accounts for 25% of daily calorie intake can boost energy and promote weight loss by increasing the number of calories burned and reducing fat storage. Additionally, people on a high-protein diet eat about 80 fewer calories per day. In contrast, low-protein diets can lead to higher calorie intake and a greater risk of obesity and elevated triglycerides.  

Fact #2

A good protein intake ratio is about 1.2 grams per kilogram of body weight. For example, a woman weighing 140 pounds (about 63 kg) should aim for around 76 grams of protein daily.

Here’s an example of a protein-rich meal plan:

Breakfast:

• 2 eggs (12 grams of protein)
• 2 turkey sausage patties (12 grams of protein)
• ½ cup cottage cheese (24 grams of protein)

Total for breakfast: 48 grams of protein

Lunch:

• Lean turkey lunchmeat (12 grams of protein)
• 1 cup of green peas and 1 cup of quinoa (18 grams of protein)

Total for lunch: 30 grams of protein

Dinner:

• 5 oz chicken breast (45 grams of protein)
• Broccoli 

Total for dinner: 45 grams of protein

This meal plan gives you about 123 grams of protein, helping you meet or exceed your protein goals. Consider incorporating proteins you enjoy and experimenting with recipes. For example, adding cottage cheese to a dish can be an easy way to increase protein intake.

Fact #3

Eating protein before carbohydrates can help manage blood sugar levels. By tweaking the order you eat, you can slow down blood sugar spikes. A pilot study showed that women who ate protein and vegetables before starch experienced better blood sugar control, with lower blood sugar and insulin levels after meals. Regularizing this can improve blood sugar control, reduce fat storage, and reduce the risk of Type 2 diabetes . 

Patient Story:

Jane, 45, had a packed summer filled with seasonal activities, late nights, and early mornings. Despite being more active on weekends and after work, she struggled with staying disciplined around food. To get back on track, Jane changed the order in which she ate her meals and had a protein-rich lunch consisting of salmon, chicken, or a salad with farro and broccoli. Before having bread, Jane ate turkey lunchmeat and cheese sticks.  

After three months, Jane had lowered her calorie intake, reduced fasting blood sugar to 95, lost five pounds, and significantly curbed cravings. These changes gave Jane renewed hope to reach her weight goal and maintain good health as she ages.

Takeaway Tip:

Focusing on protein intake and prioritizing it at the start of your meal can improve your overall health and increase your chances of losing weight. This slight shift in how you approach eating can lead to more balanced nutrition and better long-term results. 

Watch The Full Segment Here