eating protein in only one meal

According to Everyday Health, the body constantly requires amino acids from protein to maintain and repair tissues. Therefore, instead of consuming the majority of your protein in one sitting, it is advisable to distribute protein-rich foods relatively evenly across your main meals.

For breakfast, you can add eggs, milk, or yogurt. For lunch and dinner, opt for fish, lean meat, poultry, tofu, or various types of beans. This approach helps balance meals and ensures a steady supply of protein to the body.

consuming too little protein

This is a common mistake among individuals on a diet, those with poor eating habits, or older adults. Many people cut down on meat, fish, and eggs to reduce calories but fail to replace them with other protein sources. A prolonged lack of protein deprives the body of the necessary building blocks for muscle maintenance and essential functions.

Healthy adults generally need about 0.8-1.3 grams of protein per kilogram of body weight daily, which is equivalent to approximately 46-56 grams of protein, depending on gender and activity level.

Protein is found in meat. Illustration: Bui Thuy

eating too much protein

Supplementing with excessive protein does not necessarily accelerate muscle growth. The body still requires fats, carbohydrates, vitamins, and minerals to function normally. Over-emphasizing protein can lead to an unbalanced diet. Individuals with kidney disease or other specific health concerns should not independently increase their protein intake and must consult a doctor, according to Times of India.

overlooking plant-based protein

When discussing protein, many people focus solely on meat, fish, eggs, and dairy, neglecting plant-based food sources. Foods such as: tofu, soybeans, lentils, black beans, red beans, and certain nuts also provide protein. Incorporating plant-based protein into your diet also helps to supply additional fiber, vitamins, minerals, and many other beneficial compounds.

Le Nguyen (Compiled)