NUTRITION HOTLINE: Protein in Every Meal

Q: I’ve heard that it’s healthy to eat protein at every meal. Is this true?

A: Yes, eating protein at each meal is a good idea for many reasons. All of the cells in the body, including organs like the brain and heart, and muscles, require adequate protein intake to function at an optimal level. All hormones in the body (such as estrogen, testosterone, and insulin) as well as digestive enzymes are made from amino acids, the building blocks of protein molecules.

The immune system is dependent on protein to make white blood cells, other immune cells, and large molecules such as C3 Complement, which is frequently depleted in people with eating disorders. The blood proteins albumin and globulin maintain normal fluid balance and prevent edema in the extremities. Bones require sufficient protein to prevent osteoporosis. Your skin, hair, and fingernails are made from protein and become lackluster when deficient. Finally, protein can be used to make glucose for your brain and energy in the body.

Including protein at each meal will stabilize blood sugars and increase satiety, allowing you to go longer before becoming hungry again. Healthy protein foods include yogurt, low-fat cottage cheese, eggs, tofu products, legumes, soy beans (edamame), fish, shellfish, chicken, turkey, milk, soy milk, lean meats, low fat cheeses, nuts and nut butters, soy yogurt, and soy cheeses.