The US has taken a liking to protein, and it’s not hard to see why – it’s an essential macronutrient for good health. However, some experts warn that overdoing it can be detrimental. Dr. Michael Spector, a nutrition expert, shares his top five tips on how to get quality protein without relying on highly processed sweetened powders and snack bars.
Spector suggests starting with beans, which are loaded with nutrients like fiber, polyphenols, and healthy plant protein. Whole grains, such as barley, brown rice, and quinoa, are also high in protein and fiber, making them a great addition to your diet.
Incorporating more plant-based alternatives to meat can also help. While it’s true that some plants aren’t complete proteins, consuming a variety of plant sources will naturally provide all the necessary amino acids. Spector recommends replacing half of your meat intake with lentils, beans, tofu, or tempeh, and opting for leaner cuts when you do eat meat.
Nuts and seeds are another good source of healthy protein and fat. Whole grains like oats contain 11g of protein per 100g, making them a great alternative to eggs.
Finally, soy products like tofu, tempeh, and edamame are complete proteins that can easily be incorporated into meals. Spector advises focusing on quality over quantity, ignoring products that claim to be high in protein but are likely high in salt, sugar, and other additives your body doesn’t need.
By following these tips, you can add healthy protein to your diet without relying on highly processed foods. Listen to the full episode of the Chasing Life podcast for more expert advice on nutrition and health.
Source: https://edition.cnn.com/2025/04/15/health/how-to-eat-more-protein-diet-wellness/index.html