How to Meet Your Protein Goals during the Holidays!

The holiday season is upon us and your daily routines may already be changing due to your seasonal plans. It is important to cherish and enjoy these times with family and friends, but it can be helpful to find non-negotiable habits for yourself to maintain a balanced lifestyle. A non-negotiable habit that allows you to continue your progress while still enjoying holiday fun is meeting your protein goal!

Protein is a macronutrient that is necessary for essential tissue growth and muscle development. Maintaining optimal protein consumption is important for maintaining your muscle mass, as well. Strong muscles contribute to strong bones, increased balance and strength, and most importantly, our metabolism.

The general recommendation for protein intake in adults is 0.8-1.0 grams per kilogram (g/kg). However, depending on your activity level and existing muscle mass, this number may increase to at least 1.2 g/kg. Hitting these amounts throughout the day will help maintain your muscles and keep you satisfied. To determine this value for yourself, meet with a registered dietitian to learn more.

· Calculation Example: 160 lb. individual with a 1.0-1.2 g/kg protein requirement

o 160 lb. / 2.2 = ~73 kg à 73 kg x 1.0-1.2 = 73-88 g of protein

Start with Breakfast

Regardless of your exact protein requirements, here are some tips and recommendations to get your protein in during this time of the year. First, it is always important to eat breakfast before your holiday festivities. Choosing high protein breakfast can set you up for success throughout the day. You may also find it beneficial to include protein supplements at breakfast time to set the tone for the day. This can be done by adding protein powder to oatmeal, pancake mix, or drinking ready-to-drink protein shakes. Pre-made protein shake dietitian-approved options are from the brands Owyn and Orgain.

High-Protein Breakfast Options:

· Greek yogurt with berries and granola

· Eggs, turkey sausage/bacon, and high protein toast with berries

· Protein pancakes or high protein toast with peanut butter and banana slices · Owyn or Orgain ready-to-drink protein shakes

Snacks On the Go

As you’re running from one gathering to the next, it can be helpful to pack high-protein snack options to grab on the go. These may include Greek yogurt shakes, beef

sticks, roasted edamame packages, or even a package of tuna with crackers. Having enough protein throughout the day also prevents over snacking and feeling uncomfortably full. Holiday treats can be enjoyed mindfully without the need to overeat to satisfy hunger.

Build a Balanced Plate

Once you have had a satisfying breakfast and high-protein snacks throughout the day, it may be time to focus on building your dinner plate. Whether you are still at events or back at home, building your plate in an efficient way can help you meet your protein goals. It is best to fill your plate with one quarter of protein, one quarter of whole grains, and half of non-starchy vegetables and fruit. One quarter of your plate offers about 3-4 ounces of protein, which can provide 20-30 grams of protein depending on the source. It is also important to include whole grains on your plate to ensure you are getting enough fiber to offer blood sugar regulation and satiety!

Utilizing these tips during the holidays allows you to continue building muscle, support your metabolism, and feel satisfied after meals. Take this reminder as a way to feel your best during the holiday season while still enjoying fun treats with family and friends. This time only comes once a year, so it is important to relax, have fun, and remember that your progress will not disappear. Have a wonderful holiday season!

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