Summer is a season of fun and activities, but let’s be honest…. For us moms, it can also mean a hectic schedule that makes maintaining a balanced diet challenging. Adequate protein intake is crucial as it supports muscle health, energy levels, control of cravings, and overall well-being. Let’s explore why protein is essential and share easy, delicious ways to increase your protein intake during the summer months.
Why Protein is Important for Aging Moms
Muscle Maintenance and Growth
As we age, muscle mass naturally declines and it’s common to gain more fat tissue without having to try too hard. Adequate protein intake helps preserve muscle mass, ensuring strength and mobility as we get older.
Energy Levels
Protein provides sustained energy, which is particularly important during busy, active days. It works by helping control our blood sugar swings and helps us to feel more satiated throughout the day.
Bone Health
Protein works with calcium and vitamin D to support bone health, reducing the risk of osteoporosis. Did you know our bone mineral peaks around the age of 30? This means that after 30, it can be common for our bone mineral to decline unless we work hard to preserve it. And protein will help with the preservation!
Weight Management
High-protein foods can promote satiety, reducing overall calorie intake and aiding in weight management. Have you ever eaten a donut or a bowl of sugary cereal only to find yourself starving an hour later? This is because of the lack of protein along with simple sugars. Eating protein at the beginning of your meal can make a huge difference in the way you feel and your blood sugar!
Recovery and Repair
Protein is vital for repairing tissues and recovering from injuries, which becomes increasingly important with age. It is ideal to eat protein after exercise as soon as possible for maximum results but don’t forget that regularly having protein with meals and snacks is extremely helpful too.
Easy Ways to Increase Protein Intake
Here are some practical tips and delicious meal ideas to help busy moms boost their protein intake during summer:
Protein-Packed Breakfasts
- Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, a sprinkle of granola, and a drizzle of honey. Greek yogurt is higher in protein than regular yogurt. You could even add a little protein powder to your yogurt. My favorite
- Egg Muffins: Make a batch of egg muffins with veggies and cheese. They’re easy to prepare in advance and can be enjoyed hot or cold. Toss a little cottage cheese in the mix as well to add extra protein.
- Smoothie: Blend a smoothie with protein powder, almond milk, spinach, banana, and a tablespoon of nut butter.
Lunches On-the-Go
- Chicken Salad: Mix shredded chicken with Greek yogurt, celery, grapes, and a touch of mustard. Serve on whole-grain bread or lettuce wraps.
- Quinoa Bowl: Combine cooked quinoa with black beans, corn, avocado, and a squeeze of lime. Quinoa is a complete protein, making it an excellent choice.
- Tuna Wrap: Fill a whole-wheat tortilla with canned tuna, avocado, and a handful of mixed greens.
Protein-Rich Snacks
- Turkey stick, Hummus and Veggies: Enjoy hummus with carrot sticks, cucumber slices, and bell pepper strips. I love this turkey stick and this one too.
- Edamame: Steam edamame and sprinkle with sea salt for a quick and protein-rich snack. Or grab my favorite roasted edamame
- Cottage Cheese: Top cottage cheese with peaches, pineapple chunks or cherry tomatoes and a dash of pepper. 1 cup of cottage cheese has 24 grams of protein!
Dinner Delights
- Grilled Fish Tacos: Fill corn tortillas with grilled fish, cabbage slaw, and a dollop of Greek yogurt sauce.
- Stir-Fry: Sauté chicken or tofu with a mix of colorful vegetables. Serve over brown rice or quinoa.
- Lentil Soup: Prepare a hearty lentil soup with vegetables and spices. Lentils are an excellent plant-based protein source.
Sweet Treats
- Protein Popsicles: Blend Greek yogurt with fresh fruit and a bit of honey, then freeze in popsicle molds.
- Chia Seed Pudding: Mix chia seeds with almond milk and a bit of vanilla extract. Let it sit overnight and top with fresh berries in the morning.
- Peanut Butter Greek Yogurt Dip with Fruit: Mix powdered peanut butter like PB2 into vanilla Greek yogurt and use it to dip apples and strawberries.
Practical Tips for Busy Moms
- Meal Prep: Prepare protein-rich foods in advance. Cook chicken breasts, hard-boil eggs, and portion out snacks on weekends.
- Incorporate Protein in Every Meal: Aim to include a source of protein in every meal and snack to meet your daily requirements.
- Portable Options: Keep protein bars, nuts, and seeds in your bag for easy, on-the-go snacks. This saves me on the daily while I’m running kids around!
- Stay Hydrated: Drink plenty of water, especially during hot summer days, to support overall health and digestion.
It Doesn’t Have to Be Complicated
Maintaining adequate protein intake doesn’t have to be complicated, even for the busiest moms. By incorporating these simple and delicious ideas into your routine, you can ensure you’re getting the protein you need to stay strong, energized, and healthy. Using some of these protein strategies and ideas can help you feel your best this summer!
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