Every Healthy and Balanced Diet Must Include Protein

There are certain nutrients everyone needs to stay as healthy as possible, among them protein. Are you getting all you need? Some too many people never get the vitamins, minerals, and other nutrients they need because they're just too busy to eat a proper meal. Fast food is natural, but often sadly lacking in the basics a body needs to work at its best. You might be someone who has to skip breakfast because there's no time to eat in the morning, but that doesn't mean you don't need a healthy balanced diet.

If you love your fast food, you don't have to give it up completely. You can eat any food you want, as long as you eat it in sensible portions. It's even possible to eat these foods and lose weight with just a few changes. Instead of a cheeseburger and fries, try a cheeseburger and a salad. Fast food restaurants are adding health-conscious choices to their menus in increasing numbers, so it shouldn't be challenging to find delicious low-calorie alternatives to go with your favourite old standards. A few simple changes can cut out a lot of bad fats and carbohydrates, not to mention a lot of calories. Fast food is excellent, but remember it has to be sensible - no more than once every one or two weeks. Living entirely on fast food is never good, no matter how many salad substitutions you make.

Are You Getting Enough Protein?
All foods have one or more of the three macronutrients that all of us need to survive: fats, carbohydrates, and proteins. Now, many people would say that carbohydrates and fats should be avoided altogether, but they are necessary for life. They have to be the right kinds of carbohydrates and fats, in the right amounts. Protein is also required. Organizations like the American Diabetes Association and the American Heart Association recommend that protein make up 35% of the average adult's daily calories. Half of these calories should be fat, with the remaining 15% going to fats.

Too Much of a Good Thing Can Include Protein
Everyone needs protein, but overeating can have a reduced effect on the body. Excess protein can cause serious health problems, like gall stones and kidney stones. Too much protein and not enough exercise will cause stress to all the systems your body needs to function. Protein can also cause water loss and dehydration, which itself leads to a great many problems, particularly heart and kidney stress. The excess protein can cause both muscle loss and bone calcium loss. We all need to have the right amount of protein in our diets, but there can be such a thing as overdoing it.

Protein from a Daily Diet
It's entirely possible to get all the protein your body requires just from what you eat every day if you stick to a balanced diet. All kinds of high foods contain protein, and most of them are foods you would eat anyway, diet or not. Proteins that come from animals are complete proteins, containing all eight of the essential amino acids and all fourteen of the nonessential amino acids. These animal proteins include meat, like lean red meat, fish, and white meat poultry, but also sources like eggs, cheese, milk, and yoghurt. Proteins from vegetables are incomplete, so they must be eaten in combination with other protein-rich foods to be completely valid. There is only one plant-based protein that is complete: soya.

How to Get Protein When Diet Isn't Enough
For those who are unable to get enough protein through the food they eat, there are always protein supplements. These supplements do not only contain protein but also several other nutrients that are sometimes difficult to get when you don't have the chance to eat properly. Protein supplements are made from natural sources, like whey and casein, which are byproducts of the cheese-making process, or soy, egg, and rice. Rice is an excellent choice for many because it is hypoallergenic, unlike an egg, and does not trigger lactose intolerance, unlike whey or casein. It is also easy to digest, which makes it an excellent first choice for anyone unused to protein supplements.

Protein supplements come in many forms. One of the most popular is protein bars, suitable for snacks between meals. Another popular choice is liquid protein, which comes in pre-made shakes and smoothies that can be carried with you when you need a quick boost or a meal replacement. Protein powders have the advantage of versatility. Unflavored protein powder can be added to any number of meals for extra protein without changing the recipe at all, or flavoured protein powders can be used to make shakes and smoothies of your own. These shakes and smoothies often come in favourite flavours like chocolate, vanilla, berry, and fruit punch.

Any significant change to your diet, like adding protein supplements, should only occur after consulting a physician. Everyone has different needs, so it's best to consult a professional before making these decisions. A healthy diet doesn't have to mean any tasty food again - with the help of healthy food that is still delicious and protein supplements, and you'll never have to worry about a lack of nutrition in your diet. You can remain healthy and active and always enjoy eating, no matter what your dietary needs or how busy your day to day life may be.