Although the majority of French people cover their theoretical needs, many consume too little protein in relation to their actual activity or distribute their intake poorly throughout the day. Fatigue, persistent hunger or loss of muscle tone: a deficit, even slight, can impact your well-being. Here’s how to rebalance your plate effectively.
Customize your sweet breakfast
The traditional bowl of cereal or toast with jam is sorely lacking in protein. The trick? Use protein powder or targeted dairy products. As Claire Trommenschlager explains: “This allows you to have a breakfast that maintains a sweet flavor and more protein, while maintaining a certain balance.
If you are not a fan of whey, turn to Skyr or Petits Suisses 0%. These are the most protein-rich options to keep you feeling soft in the morning.
No longer neglect the afternoon snack
To avoid the 5 p.m. slump, the snack should be thought of as a balanced mini-meal. The goal is to combine a protein source with your fiber. The right choice: A hard-boiled egg, a piece of cheese or a skyr-type dairy product.
The plant-based alternative: oilseeds (almonds, walnuts). “They also contain a little protein but in a more moderate manner and will contain more lipids.specifies the dietician. They nevertheless remain excellent allies for satiety.
Learn to decipher the “High Protein” rays
Marketing has seized on the trend, but not everything is good to take. The dietitian invites us to be vigilant. “Some protein cheeses are actually low-fat cheeses, because the cheese already has natural protein.”
For enriched pasta or bread, check the composition: if it is simple (pea protein or egg white) and without too many additives, it can be interesting for gaining a few grams without changing your habits.
Rethink the structure of your plate
The golden rule for a complete meal is simple: a quarter of the plate should be dedicated to proteins.
- For the sedentary: 1/2 vegetables, 1/4 starchy foods, 1/4 proteins;
- For athletes: Carbohydrate needs are increasing. “You can include as many vegetables as starchy foods because if you do more sport, you also need carbohydrates, especially for endurance sports.“, advises Claire Trommenschlager.
“Don’t forget plant-based sources like soy (tofu, tempeh) or legumes, which allow you to vary your pleasures while limiting red meat.” she adds.
In conclusion, increasing your protein intake does not mean going into excess. While it is useful to “pimp up” your snacks or your breakfast, you should not make it a fixation. “There is also no need to eat more than twice our weight in protein if we do not practice intense sport. concludes the expert. The main thing remains the quality of raw foods and the balance with other nutrients.