Last week we started talking about the importance of a well-balanced & nutrient-dense plate.
I gave some clues to look for, to ensure that you're satisfied & nourished by your meals. (If you missed that email, you can check it out here! And get on my email list at the bottom of the page to get my future updates, because not everything is shared on the blog)
That feeling of needing a little something extra, not quite satisfied, or hungry soon after a meal is a good signal from your body that you didn't quite hit the mark.
We can build satisfying and nourishing meals by paying attention to the combination of proteins, fats & carbohydrates as well as dense sources of micronutrients (vitamins, minerals, antioxidants & polyphenols).
We’re going dive into each of these a little more, starting with protein.
Protein is the only macronutrient we haven’t extensively demonized; first it was fats that we feared, and more recently the carbs are to blame? I’ll break some of that down in the coming posts, but first let’s appreciate protein.
Despite having a pretty clean track record, many of us undervalue what protein actually does for our body, brain, and even our mood.
Protein’s role in the body
Protein is made up of amino acids, which are critical building blocks for:
Tissues & building muscle
Neurotransmitters, which are the chemical messengers used by our brain like serotonin, dopamine, & GABA
Peptide hormones like oxytocin, the love & comfort hormone, and insulin, which regulates our blood sugar
Enzymes, which are also in turn required to digest & absorb protein
Antibodies & immune function
As well as many other processes in our body!
One of the lesser known aspects of protein is its role in mental health. In fact, low protein diets, or poor absorption of proteins (our diets are only as good as what we can absorb!), can contribute to mental health conditions, and on the flip side targeted amino acid therapy can be an effective way to rebalance neurotransmitter imbalances.
Protein is clearly important for our body & brain, and it's also important for feeling satisfied & sustained for several hours after a meal. Consuming protein, particularly animal protein for breakfast, will set you up for more balanced blood sugar throughout the day. Think: less hangry moments, energy crashes & fatigue, or caffeine & sugar cravings.
How much protein
How much protein do you need to eat to get those benefits? Aim for a healthy serving of protein, about the size of a small fist, with each meal. That’s not a hard & fast rule, so play around with how much makes you feel your best.
Our bodies have an innate ability to communicate how much protein we need, so you don’t need to stuff it down if you’re full. However, it’s also important to note that no morning appetite, and a loss of appetite for meat are actually signs of weakened digestive function. Your body is communicating that it’s unable to digest animal proteins, due to low stomach acid & enzyme output (which is sometimes the result of a nutrient poor & low protein diet). This doesn’t mean you should skip animal proteins altogether, but instead support your body with more digestive ‘fire power’, and start with baby steps like fish, eggs & collagen powder. Apple cider vinegar or digestive bitters can be good at-home tools to get your digestive system ready for the juicy steak.
What kind of protein?
Speaking of juicy steaks, you won’t be surprised to hear, but I’m a proponent for getting protein from animal products for a few reasons. First, they are the best source of easily digestible protein, yes 100% digestibility, vs whole plant foods which top out at ~70%, and mostly land in the 30-60% range. Second, they are also a ‘complete protein', meaning they offer us all of the essential amino acids in one tidy package. Finally, and I’ll get into this in a bit more detail when we discuss micronutrients, but well-raised animals are an incredibly dense source of bioavailable nutrients. Unlike plant proteins, we can more easily utilize minerals & vitamins from meat, fish eggs or cheese, and they’re also a great source of nutrients we simply cannot get from plant foods. Nutrients like vitamin D3, B12, vitamin A (no, beta carotene is not the same and only converts at about 5%), and the essential omega 3s: EPA & DHA.
Beyond the benefits to our human health, properly raised animals like pastured cows, pigs, chickens, are not only a more humane way to include animal products in our diet, but they’re also essential to regenerative agriculture & a more sustainable food system. My own FNTP (and now colleague!) Diana Rodgers has written a whole book on this - learn more here!
This is yet another reason why I aim to use local & pastured meat at home, which I know can be hard to get your hands on in a reliable way. Here’s what I do: if you live in the New England or the NYC area, and you’re interested in supporting local farms & better health I recommend checking out Walden Local Meat! They source their meat, eggs & dairy from local farms and deliver right to your doorstep every month. I’ve been a Walden fan and customer for many years! So this is not a paid affiliation so much as just plugging a brand I use & really love (though you do get free eggs & bacon when you sign up through this link).
One more time for the people in the back
Protein, particularly animal protein (and ideally from well-raised animals), is an important part of your plate. This supports more stable energy throughout the day, cuts down on grazing & snacking because you’re more satisfied and able to focus on other things, and it’s a great source of healthy fats & other micronutrients!
Despite being the golden-child macronutrient, it’s good to understand & appreciate how quality proteins really support our whole system.