Why everyone needs protein and best sources of it, according to nutritionist

How to eat more protein

Getting enough protein doesn't require a complete diet overhaul or a special meal plan. The expert recommends starting with a few simple habits.

The first is to include a source of protein in every main meal. If you imagine your plate divided into four sections, about one-quarter should consist of protein-rich foods.

Her second tip focuses on snacks. Instead of sweets or processed snack foods, choose plain yogurt, cottage cheese, eggs, nuts, or a high-quality protein bar.

The third recommendation is to plan your meals in advance. Often, the problem isn't a lack of nutrition knowledge; it's simply not having protein-rich foods readily available

At the same time, the nutritionist stresses that protein shakes and bars should never replace regular meals. They should be viewed as a convenient addition to a balanced diet, especially for people with busy schedules or those who exercise regularly.

Why protein belongs in your diet

According to the expert, the growing attention to protein has a solid scientific basis. Protein is involved in tissue repair, maintaining muscle mass, supporting the immune system, and many other essential processes the body relies on to function properly.

Its popularity has also grown alongside the increasing interest in fitness, active lifestyles, and mindful eating. However, she emphasizes that protein shouldn't become your only nutritional priority.

A healthy diet depends on balance. The body needs protein, healthy fats, carbohydrates, vitamins, and minerals to stay healthy.

How much protein do you need?

Yuliia Drahulova explains that there is no universal protein intake that works for everyone. Daily protein needs vary depending on age, body weight, physical activity, and overall health.

For most healthy adults, the recommended intake is around 0.8 grams of protein per kilogram of body weight per day.

People who exercise regularly, especially those doing strength training or who have physically demanding lifestyles, may need around 1.6 to 2 grams per kilogram of body weight.

Rather than following general advice or viral social media trends, it's better to adjust your protein intake based on your individual lifestyle and your body's needs.

Is everyone lacking protein?

Today's society often falls into one of two extremes. Some people intentionally keep increasing their protein intake, believing that more is always better, while others assume they're getting enough protein even though most of it comes from processed meats and other ultra-processed foods.

The expert says that protein quality is just as important as protein quantity. The healthiest approach is to include a variety of high-quality protein sources in your diet while maintaining an overall balanced eating pattern, rather than focusing exclusively on high-protein products.