Essential to your health, proteins are still too linked to meat consumption in the minds of many consumers. However, there are simpler and more economical options to have sufficient daily intake. The proof by 5!
Why do we need protein every day?
Difficult to do without. Proteins are the “construction bricks” of our organism and must be consumed every day. According to handles, the nutritional reference in healthy adult proteins (RNP) is 0.83 g/kg/d. As the dietician-nutritionist Alexandra Murcier recalls, they play a fundamental role:
“We do not store proteins, we must therefore consume it daily. They constitute our muscles, our hair, our nails, our immune system … and even oxygen in our blood is transported by a protein!”.
They also work in:
- Good hormonal functioning;
- Maintaining basic metabolism (therefore our ability to burn calories);
- And the construction of many fabrics.
Clearly: that we try to stay in shape, preserve your muscle mass or manage your weight, a good protein intake is essential. Yes but with what products? These are easier to find than you think.
Canned fatty fish
Mackerel, sardines or herring are inexpensive nutritional chips. In addition to bringing quality proteins, they are rich in omega-3, good for the heart and the brain.
“Unlike tuna or salmon, these small fish are less polluted and very practical to keep” underlines Alexandra Murcier.
We can therefore make a small stock in the pantry.
Eggs
Versatile, nourishing and inexpensive, eggs are a must of economic plates rich in protein.
They do not limit themselves to proteins since they also bring vitamin D (rare in food), and choline, beneficial for the hormonal system.
Pulses
Chickpeas, lenses, red or black beans … These foods are an excellent source of vegetable proteins, rich in fiber, iron and minerals. “They keep very well, are very accessible and allow you to vegetate your diet at a lower cost”, adds the dietician. Perfect for varying the dishes on the plate and composing good nourishing salads.
Cottage cheese and little Swiss
Often forgotten, natural white cheese and small Swiss are economic alternatives to protein -rich products like Skyr. “”They have a very similar composition but cost less “, Clearly specifies Alexandra Murcier.
Cottage cheese is also an option to consider, especially for salty lovers, even if it is less common on the shelves.
Cheese (in moderation)
Finally, if it is rich in saturated fatty acids, cheese remains an interesting source of protein and calcium, provided you do not abuse it. A daily portion can complete a balanced diet announces the dietician.
In summary, eating enough protein is not reserved for large budgets.“It is not a question of expensive products, but regularity and variety in its diet” concludes our expert.