To learn whether you’re getting enough protein, track your food intake for a few days using an app, Opfer says. Then, you can compare your intake with the daily needs for your age or life stage. You can also calculate your individual needs through a protein calculator.
If you’re not getting enough protein, consider where you can add more. Ideally, you’ll spread out your protein intake throughout the day and include it in every meal and snack, says Staci Gulbin, RDN, a registered dietitian-nutritionist based in Denver.
Breakfast is an area that most people miss out on protein. To boost your intake, add a couple of eggs, a glass of cow’s or soy milk, or a cup of cottage cheese or yogurt to your regular meal, Gulbin suggests.
“If your protein intake across meals is consistent, but you’re still not meeting your daily needs, then increasing your protein portion sizes at meals or adding in a protein shake or bar at snack time could help,” she adds. Other high-protein snacks include nuts, chickpeas, and tuna packets.
You can also work with a registered dietitian to help you meet your protein needs.
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