Power up Protein is a great habit to focus on if you’re looking to increase your protein intake. Dietary protein plays a vital role in maintaining overall health and well-being. For this habit, aim to consume one palm-sized portion of protein with each meal, targeting at least three servings per day.

Benefits of Eating Dietary Protein

1. Muscle Health: Essential for building and maintaining lean muscle mass, especially when combined with resistance training.
2. Appetite Control: The most satiating macronutrient, helping reduce cravings and promote fullness.
3. Blood Sugar Regulation: Helps balance blood glucose levels when consumed with carbohydrates, preventing spikes and crashes.
4. Metabolism Boost: Has a higher thermic effect than carbs and fats, meaning your body burns more calories digesting it.
5. Bone Health: Supports bone health by aiding calcium absorption and preserving muscle mass.
6. Cardiovascular Health: May help lower blood pressure and improve cholesterol levels.

Aim for 1 palm-sized serving of protein with each main meal (minimum of 3 servings per day)

Example:

• Breakfast: 1 cup greek yogurt with berries & granola
• Lunch: Quinoa salad with beans and chicken breast
• Dinner: Ground beef or tofu tacos