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Are you eating whole foods and adequate protein daily?

Eating whole, unprocessed or minimally processed foods, as well as intaking adequate protein daily are essential for maintaining good health and a strong body into old age.

Eating whole foods and prioritizing protein will keep you satiated and you will actually feel full longer and will be less likely to overeat.

According to Dr. Robert Lustig, author of Metabolical,

"Ultra-processed food now accounts for 70% of the items in the supermarket, the majority of food consumed in the U.S. It also accounts for 85% of the fare produced by the top 25 food manufacturers, providing 60% of all our energy intake."

Whole foods would be defined as those that are as minimally processed as possible. These could include: Pastured or grass-fed organic eggs, Grass-fed and finished organic meats, Organic dairy products, Organic, raw and sprouted, when possible, nuts and Organic or wild/local fruits and vegetables.

You can look for meat subscription services such as Butcher Box, Certified Piedmontese and White Oak Pastures when looking for grass fed and grass finished meats, as well as many grocery stores, which sell these options. has great information to find your local CSA (Community Supported Agriculture), Farms and Farmers Markets to support local for your whole food options.

You can use the Dirty Dozen/Clean 15 list when buying fruits and vegetables, especially if on a limited budget and if organic isn't available to you.

Once you have ensured that you are eating high quality whole foods then you want to make sure that you are eating a sufficient amount of protein daily to protect against muscle loss. What is an adequate amount of protein to eat daily?

According to Harvard, the RDA (recommneded daily allowance) for protein is a mere .36 grams/per pound of body weight. This is just enough to keep us from getting sick! This leaves us woefully underserved to maintain and even build muscle. In fact, to maintain our lean muscle mass and to even grow it as we age, we need roughly .8-1 gram of protein per pound of body weight. For example, a 120 pound woman would need 96-120 grams of protein per day.

Animal products are complete proteins and will provide all the essential amino acids that the body needs. They are also the best source of Omega 3 fats, Vitamin B12 and D, as well as Calcium. Plant proteins are an option as well, but keep in mind that they do not provide the complete amino acid profile like animal proteins do.

There is a Caveat to the .8-1 gram/per pound of body weight idea. If someone is struggling with gut dysbiosis or finds digesting protein to be an issue then we would need to lower that amount and first work on improving gut health so that person is able to properly digest protein!



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