Eating enough protein every day is essential for not only weight loss or maintaining weight, but also supporting your overall health. With that said, it may be difficult to know how to insert more protein into your diet at first, especially if you’re beginning to eat more healthily or reevaluate what you consume in a day. We checked in with registered nutritionists Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, Director of Formulations at ASYSTEM and Lisa Richards, creator of The Candida Diet, for 3 healthy and high-protein snack ideas!
Oats
Whether you want to sprinkle them into yogurt or prepare some overnight for your snacking pleasure, Cowin explains that this versatile food provides ample protein whether as a snack or part of a meal. "A great food that's filled with protein is oats," Cowin says. "You can pair this up with some almond milk and some berries, or even blend them all together with ice and add some protein powder to turn it into a shake (convenient for those who are always on the go!)," He adds. With high fiber as well, this could make a filling snack that will hold you over and keep you satiated. "You can also make overnight oats, which you can customize any way you like," he suggests.
Greek Yogurt With Berries
Greek yogurt topped with fruits is a great snack or even dessert to eat after dinner, Cowin says. "Not only is it packed with nutrients, but it's a good source of protein, which can help you feel full for a while so you can avoid overeating or midnight snacking," he notes. Plus, Greek yogurt is also "lower in sugar and calories than other types of yogurt," so Cowin says this is perfect for those who want to satisfy their sweet tooth but are working to lose weight.
Pistachios
Pistachios are not a true nut, Richards says, but the seed of the pistachio fruit tree. "They contain a great combination of protein, healthy fats, and fiber," she notes. "Each of these nutrients plays a role in reducing cravings, especially sugar cravings." Richards reveals that "a study conducted in 2020 found that pistachios were connected with reduced sugar intake by a significant margin."
Ultimately, protein is important to consume every day, Cowin concludes, because a diet rich in protein can help to curb cravings and hunger pangs. "This is because protein takes longer to digest than other nutrients, such as carbohydrates or fats," he explains. When the stomach senses that there is plenty of protein in the system, it sends "signals to the brain to stop sending hunger signals."
