Protein and Wellbeing!

For the first week of Nutrition Month 2025, let’s talk about protein and physiological health! Protein is an essential nutrient that keeps our body functioning well. Our body uses protein to build and repair muscle, tissue, skin, nails, and hair. Did you know that protein is also used to create hormones, enzymes, and antibodies to keep our immune system strong? 

 

As long as you’re eating enough from a variety of protein-containing foods, most healthy adults don’t need extra protein. However, there are some groups that need to pay extra attention to their protein intake. Protein needs are higher during pregnancy and lactation, in athletes, older adults, and people with certain health conditions. 

 

How Can I Eat More Protein?

Protein is primarily found in beans, lentils, edamame, nuts and seeds, dried peas, tofu, tempeh, meat, poultry, and dairy, just to mention a few! There are small amounts of protein in grains, fruits, and vegetables. Protein-rich foods should be included in every meal. Aim for ¼ of your meal or plate to come from protein sources. 

Here are some tips to add more protein to your diet: 

  • Add chickpeas, lentils, or black beans to your soup or salad 

  • Add almonds or pumpkin seeds to your morning bowl of whole-grain cereal or oatmeal 

  • Need an afternoon pick-me-up? Try whole grain bread or crackers with sliced cheese 

  • On-the-go? Try making these delicious protein bars: Protein Bars - Unlock Food 

How Can Calgary Meals on Wheels Help? 

Did you know the Regular lunch-supper meal package from Calgary Meals on Wheels provides 50g of protein? That’s enough to meet 60-70% of the protein needs of most people. Include a nutritious breakfast and one protein-rich snack and you’ve met your needs for physiological wellbeing!  

CMOW