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Protein: are you getting enough for a healthy diet?

Are you getting enough protein for a healthy diet? Are you looking for a healthier lifestyle? There are so many different areas to focus on, ranging from nutrition to exercise to mental health and wellness. Chances are, if you’ve done some research on healthy living, you may have noticed one topic or been advertised multiple times: protein bars, protein shakes, protein powders, and many more. The moment you start looking for how to come up with the best possible gym routine, how to start exercising, tone up, build muscle, or anything else in the same direction, you will probably come across the same word over and over. Protein. Protein. Protein. But this is for a good reason. When it comes down to it, protein really is an essential part of any journey to good health and fitness. Here’s some information that can help you learn the ins and outs of protein, as well as where to buy it for your diet!

Types of proteins

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Let’s start with the basics. First of all, it is generally believed that there are two types of proteins: complete proteins and incomplete proteins. There are twenty different amino acids that can form a protein. The body can only produce 11 of them on its own, and these are called “essential amino acids.” Getting the other nine types of protein into your body through your diet is extremely important. The nine you should get from food are called histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. You may hear people refer to complete proteins and incomplete proteins.

Complete proteins – if the protein you eat contains all 9 types of amino acids that you need to get from food, it is called a ‘complete protein’.
incomplete proteins – If the protein you eat doesn’t have all nine types of amino acids you need to get from food, it’s called an “incomplete protein.”

Proteins can also be divided into the categories of vegetable proteins and animal proteins. Plant-based proteins include soy, peas, brown rice, and chickpeas. Animal protein sources include whey (dairy), casein (dairy), egg, beef and chicken.

Getting Protein in Your Diet

Of course, to get enough of anything in your diet, you have to consciously incorporate it into your meals and snacks. Here are a few ways to get enough protein in your diet to be healthy!

Dietary Supplements

Woman taking supplements in the morning.  A plate of breakfast remains in the background.  Woman puts probiotic capsule pills in her hand for her morning care routine.

Photo by Daily Nouri on Unsplash

Any easy place to start is nutritional supplements. Of course, you should not rely solely on supplements to provide you with protein, they can be a good addition to a healthy and balanced diet. Protein products like Protein Powder are specifically designed to be high in protein, so it’s a good way to replenish your levels. Of course, you can get protein in traditional forms of supplements such as tablets, capsules or pills. But protein powders tend to be the most popular option, with many people actively looking forward to a delicious shake before a workout, stirring protein powder into oats in the morning, or adding it to pancake mix for a snack.


Eggs are a great source of protein, but it’s important to remember that different sized eggs yield different amounts. The guide below should help:

​Small egg (38 grams): 4.9 grams of protein Medium egg (44 grams): 5.7 grams of protein Large egg (50 grams): 6.5 grams of protein Extra large egg (56 grams): 7.3 grams of protein Jumbo egg (63 grams): 8.2 grams of protein

Although the egg white consists mainly of egg whites, it is still important to eat the yolk, because it contains many healthy fats and up to half of the total protein content of the egg.


protein for a healthy diet

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Looking for a good plant-based form of protein? You can find this by eating quinoa. This grain contains an impressive eight grams of protein in each cupful serving. Thanks to increased demand, it is available in most supermarkets today, so you don’t have to worry about ordering online or going to specialty stores. Try cooking quinoa in different dishes to incorporate it into your meals several times a week.

As you can see, protein is really essential for leading a healthy lifestyle and there are plenty of exciting ways to include it in your diet. Hopefully some of the above advice will help you get the ball rolling and you’ll have reached your recommended protein intake before you know it!

Read more health articles at Cliché
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