Optimizing your protein intake can be tricky, but it’s essential to make informed choices to support overall health. Here are six common protein mistakes that people make when it comes to eating protein.
Firstly, not eating enough protein at breakfast is a mistake. Most people get their daily dose of protein at dinner, skipping the morning meal altogether. This leads to hunger and cravings throughout the day, making unhealthy food choices.
Experts recommend aiming for 25-30 grams of protein at breakfast, which can help keep you fuller for longer. Simple options include scrambled eggs, Greek yogurt with nuts or seeds, and cottage cheese.
Another common mistake is eating peanut butter thinking it’s a high-protein food. While peanut butter does contain some protein, its calorie density makes it an energy-dense food that’s best consumed in moderation. A two-tablespoon serving of creamy peanut butter contains about seven grams of protein, 16 grams of fat, and 190 calories.
Older adults need more protein than recommended dietary allowance due to age-related muscle loss and reduced responsiveness to protein. Aim for 0.45-0.54 grams of protein per pound of body weight daily, which is around 68-81 grams for a 150-pound senior.
Consuming excessive red and processed meats can lead to an increased risk of cancer and cardiovascular disease. Limit red meat portions to three servings weekly and avoid processed meats altogether.
Eating too little seafood is also a mistake. Seafood is rich in vitamins, minerals, and omega-3 fatty acids, which support brain and heart health. Aim for at least two servings per week.
Lastly, not eating enough protein-rich plants like pulses (beans, peas, lentils) is a missed opportunity. These plant-based sources provide essential protein, fiber, and other nutrients, making them an excellent addition to your diet.
Source: https://iol.co.za/ios/world/2025-07-23-you-might-be-fooling-yourself-about-peanut-butter-plus-5-other-protein-mistakes