Should I Be Eating More Protein?

All about the new dietary guidelines regarding protein and what it means for you.

Overview of Guidelines for Protein

The USDA has put out the “Dietary Guidelines for Americans” every 5 years since 1980. These guidelines are meant to do exactly as the title suggests - guide Americans towards health. They are responsible for the famous Food Pyramid, My Plate and now the “new” Food Pyramid. As a nutrition professional I learned these recommendations and have utilized them to guide my dietary recommendations for my clients. These are a big deal. And also, they’re not. Let me explain.

(I will only be focusing on the new protein recommendations with these guidelines, but will potentially unpack other aspects in the future since there were many large changes.)

Comparing the Previous Protein Guidelines to the New

Just as an overview, the previous protein recommendations were 0.8-1 grams/kilogram of body weight daily. These guidelines have been in place since the 1940s and were based on studies at that came to these conclusions. One might say “wow, those are so old, they need an update!” which I can see this perspective on. Another perspective is that these protein targets have been questioned throughout the decades, but repeated research has upheld them because they’re backed by the strongest evidence.

To compare and jump to the present day, the new 2025-2030 guidelines are recommending 1.2-1.6g/kg protein daily; which is significantly higher than before. It also is recommending these elevated protein amounts for everyone, not just certain lifestyles and health factors.

As a clinician it is my job to remain open-minded to new and emerging research, so I was open to there being research to back these major changes. Yet, there is none to be found - which has been raising concerns in the medical community about the validity of these recommendations.

Recommendations

So why does this all matter? What is a few extra grams of protein, isn’t protein good for you?

It matters for so many reasons. And since I can get very wordy when I’m fired up I will force myself to do bullet points.

• Protein is great and essential. I help people eat more protein every day. But our body functions best when all the macros are in the right proportions, and putting one a pedestal with the idea of “the more the better!” is not only leading to imbalance but also potentially poses health risks.

• It is concerning that there does not seem to be scientific backing behind these recommendations. That is not to say there are no studies whatsoever at high protein diets. However, recommendations like this are a major public health guideline which typically rely on years of research, yet here it appears in this case the advice was given first and then looking for the justification.

• High protein is the latest fad. Again, protein is important and beneficial. But like with all the macros, elevating protein is the same as villainizing fat or carbohydrates; things that go in and out of style. The amount of latest food trends infiltrating these recommendations is not something that I have seen in my 10 years as an RD. (And not to say that money is never involved in these recommendations, the big push for drinking milk as a major calcium source was one that definitely has questions behind where this recommendation came from.)

• There are multiple health risks that can come from high protein diets. Some examples are digestive difficulties from decrease in fiber and imbalance of the macronutrients and strain on your kidneys. These new recommendations do not fall outside of an amount of protein that one could consume safely, but I worry again about the implications that “more is better!” and that you “should” be focused on adding as much protein as you can.

From what I have seen, I will continue recommending 0.8-1g/kg protein daily for the average individual, and 1-1.2 gm/kg protein daily for athletes, health concerns needing higher amounts of protein, etc.

(With the disclaimer that though I am a medical professional, these recommendations should not be used as medical care or replace care from your provider.)

COnclusions

It is important to understand the origins of these guidelines, the current political context surrounding their implementation, and their implications for individual health. I’ve always suggested following government health recommendations as guidance vs. rigid rules, as there can often be discrepancies between broad public health initiatives and their impact on individuals. Differences that can create guilt, shame and all-or-nothing thinking rather than sustainable healthy habits.

It would be understandable if you have more questions than answers at this time, and I encourage you to reach out to an expert in the field in order to guide you more specifically. If you would like that someone to be me, here is the link to book a free consult and more information about sessions.

How to eat more plants (without rules or guilt)

I’m sure you have heard a lot about plant-based diets and all the potential benefits. Benefits to your health, the environment, animal rights, etc. Most people want to eat more plant-based meals but feel guilty because they think it’s hard to keep up, don’t like the foods, or see it as just another short-term diet. So how do we both increase the amount of plant-based foods we eat, and do it without the guilt and shame?

what do you like?

Start with what vegetables and plant-based foods you like.  And before you say “I don’t like any” I have yet to work with someone that does not like a single vegetable or plant based protein.  I find that it is more the narrative of “I don’t like any veggies even though I should” that is getting in your way rather than you not actually liking anything.  Make the list of all the things that you like.

Add, don’t replace

Now that you have an idea of a baseline of what you like, try adding in those veggies or plant proteins to meals that don’t have any, this could be breakfast, lunch, dinner or snacks.  Try adding these to meals in new ways and flavors. Making it a fun challenge helps you enjoy it more than forcing yourself into compliance.

Once you have that baseline going, now make another list.  This list is of plant foods that maybe you have never tried but are interested in, you aren’t sure if you like, or that you think you might like if it was cooked a certain way.

Start adding these into meals gradually, trying one new thing a week and building from there. It’s about steady progress, not a sudden overhaul that starts on Monday and fizzles out by Thursday.

what was your relationship to veggies growing up? (what is your veggie trauma)

This is a good thought exercise if you feel especially stuck in the above narrative of “I just don’t like veggies.”  9.9 times out of 10 when someone has this narrative it is because they are trying to force themselves to like boiled, unseasoned veggies or salad with a drop of dressing – ick.  Forget the myth that you “ruin” veggies by making them the way you’ll actually eat them. Carrot sticks with ranch don’t lose their nutrients just because you dip them. Adding a dressing you enjoy to your salad doesn’t make it unhealthy—it helps you like it more and crave it again. If veggies don’t excite you, try making them taste good in ways you love!

can you reframe to experiment and play?

As I said above there is so much guilt and shame when it comes to people eating vegetables and/or plant based foods.  They feel like it is the healthiest thing they could do, but also feel like unless they are eating a raw vegan diet, they are never going to be healthy enough.  This is not true and is the biggest barrier when it comes to people supporting their health even by having some veggies in their life.

Instead of shaming yourself, make it fun! Start with vegetables you actually like (even if you think you don’t), cook them in ways that sound good to you, and try adding one new veggie or cooking method for the veggie each week. Keep it simple and enjoyable! This causes positive reinforcement – a much more powerful tool for habit change than shame and guilt, which much push you two or three steps but will not feel good doing it.

getting out of the all/nothing with labels (vegetarian, vegan, etc)

You’re making an impact even if you aren’t 100% vegetarian/vegan.  Another large barrier that I see is the all or nothing when it comes to eating vegetables and plant-based.  If you want to be 100% vegetarian or vegan – go for it!  But what I find it that people feel that 100% is the only way to make a positive impact on their health, the environment, animal rights, etc.  This is also something that you can start slow and if you goal is eventually to get to 100% plant based that is also fine. 

There is also everything else in between where even if you start with adding veggies to some of you meals where there wasn’t any before – that is positive.  If you start having one plant-based meal a week where before it was all animal product based – that’s a positive impact.  You can start slow and also get to a place that isn’t 100% anything and still be positively contributing to the things that matter to you.  Our bodies work on averages and overall, not in the extremes of only having one path to health for your individual body.

I myself was a vegetarian for 5 years and have since moved away from that label. However when I think about my day-to-day eating patterns, I often gravitate towards vegetarian meals because that is my preference. I find that eating this way is much more sustainable and healthy for my body and also everyone can decide what is best for their own lives.

If this all sounded great but you’re not sure how to get started for yourself, reach out to me. I’d love to talk with you about working together on creating eating patterns that feel good! 

How to “FiberMaxx” Safely & Get the Most Benefits

Forgive me, I’m a millennial and I’m surprisingly not on the “health and wellness trends” side of TikTok so this was all new to me too.

First, what is fiber and why is it recommended to have more of it all the time?

Fiber is a non-digestible part of a plant that can come in two forms: soluble and insoluble. Soluble fiber reacts with water to form a type of gel texture and in-soluble stays bulky because it does not mix with water. Both can support your digestive system by helping your stools to be bulky and regular. Fiber can also help keep you full between meals and regulate blood sugar and your cholesterol levels.

With all of these benefits, it does not mean that more is better. So why are there nutrition recommendations constantly talking about getting in more fiber? That is because it has been found that the average American is not going to eat the recommended fiber intake for the day, which is 14g per 1,000 Calories. The reason I am talking about Calories is because the usual recommendations are based on different recommendations for men and women which is just based on the assumption that men take in more Calories than women, not that men have higher fiber needs. To me it is a more accurate picture of recommendations if you are looking at your overall energy intake, not your sex.

What is this new trend of “fibermaxxing”?

From what I found there are no specific goals to hit with fibermaxxing besides “meeting or exceeding the recommended fiber intake”. At first I thought this trend was going to have some outrageous recommedations, but I found that it could be balanced, if you don’t take it to an extreme.

More is not better with fiber, so trying to meet the recommended daily intake of fiber will help you with the health benefits you are looking for. It is in the “exceeding daily fiber recommendations” where I can see this trend heading in a bad direction. Here are my concerns:

• it is already difficult for some people to get the recommended daily intake, therefore when they fall short of exceeding, it will feel like they can’t be healthy

• since it is difficult to get in fiber, I can see this being a ripe area for fiber supplements, shakes, etc to help you meet that. To be clear I am not against supportive supplementation and such, but I am against products that make you feel like you can’t be “healthy” without them. Look out for marketing where they create a problem and then offer a solution.

• having too much fiber can actually lead to poor digestion, the opposite of what you want. You also need to make sure your fluid intake is adequate with taking in fiber.

• some people may try to take in excessive amounts of fiber at one meal in order to “get it all in”. However, like above, this can lead to poor digestion and as with everything in your body it is better to be taking things in moderation and spread out evenly as much as possible. This is where you get the most benefits from taking in fiber, not just eating one fiber-rich meal and then the rest has little to none.

How do I fiber maxx safely?

Like I said this trend was not as extreme as I originally thought. Stick with the recommended daily intake of fiber - 14g/1,000 kcal per day and don’t try to exceed this. Utilize these fibermaxxing videos to gain information on high-fiber foods and ways you can make a meal more fiber-rich but remembering that balance is key and it is better if the fiber is spread out between all of your meals/snacks.

I constantly hear recommendations to “eat more fiber” but then I don’t know where to start or how to keep it up.

• Start slowly, see what your guesstimate of how much fiber you are currently taking in, and then find little ways to add in more. Whether that be adding in veggies to a meal like pasta or a smoothie. (You also might be getting more fiber than you think.)

• Search “high fiber foods” online and seeing which ones you like. Start by adding them into meals and snacks

• Look for high fiber recipes just to get an idea of what dishes you could add fiber to. You can take a high fiber recipe and take one idea rather than maxing out the fiber in that one meal, which may be overwhelming.

• Remember that it isn’t just “eating more fiber for the sake of eating more fiber”. The recommendations are there because there have been proven health benefits to having fiber in our diets. Remind yourself of why you want to be doing this and also check in with yourself periodically to see if you are noticing any changes to your digestion/bowel movements, blood sugar levels, fullness, etc.

If you feel like more help and guidance in this area would be helpful for you, check out my services page on how to work together one on one!

4 Quick Tips for Healthy Eating, From an Intuitive Eating Dietitian

If you know me by now and have read my past blogs, you would probably know that these tips are going to be nuanced, shame-free and realistic. Sometimes you just have to feed the search engines exactly what they want, you know?

tip #1:

Eat within an hour of waking up.

I know that everyone has a different relationship with breakfast and being hungry in the morning. However, I am a big cheerleader for this tip for multiple reasons.

The why:

• It wakes up your metabolism and gets your energy going for the day.

• It helps to regulate your blood sugar after coming off an all night fast.

• It can help build the consistency of eating patterns by starting off your day with a meal.

• It can help reduce overeating/binging later in the day.

Tip #2:

Eat every 3-6 hours.

This is a general guideline and of course can be effected by what you ate last, how much, if you exercised, didn’t eat enough the day before and on and on. Even with all the caveats, this is a helpful cadence when you are starting to build in an eating routine. You can start by spacing out your meals and add in snacks as needed.

The why:

• It helps to keep your blood sugar from spiking or dropping too low.

• It helps keep your body regulated in knowing that you will eat at regular intervals (and build trust).

• It help keeps you hunger from becoming too intense, which could lead to becoming hangry, irritable, etc.

• It helps you with making the choices you want to make, whether that be meal planning or having a balanced meal rather than grabbing whatever is in sight.

tip #3:

Add, don’t subtract foods.

This is my favorite tip to give because it really supports the idea that there are no “good” or “bad” foods and you can still align with your health goals at the same time. For example, if you are wanting to eat more veggies, then add in veggies into your meal instead of replacing them with something else or thinking “I really should eat this veggie instead of xyz.” I have found with my clients but having the addition approach they still meet their health goals and overtime the foods balance themselves out without having to feel restricted.

The why:

• It decreases the feeling of restriction and helps with habituation/abundance mindset around foods.

• It supports the premise that there are no “good” or '“bad” foods (so important I said it twice).

• It helps thinking about food creatively rather than from a place of restriction.

TIP #4:

Slow down when eating.

I am reclaiming this tip from diet culture! This isn’t about chewing your food x number of times (ew), taking tiny bites or making sure that you take an hour to eat. This is to address something that I see so commonly in my work with people - they report eating meals really quickly (I’m talking minutes), sometimes standing up in the kitchen , etc. I feel this is a sign that you are eating in a stressed state, and a way that we can help our nervous system is to slow down the whole eating process. That means plating your food, sitting down at a table, and aiming for the meal taking at least 20 minutes.

You can also build to this! Start with setting a timer to see how long meals take you right now. Then from that starting point see if you can build up, adding a few minutes at a time. All the while taking deep breaths as you eat and really experiencing the food. This practice will help you notice your fullness and satisfaction cues, decrease stress and help the eating experience be more mindful and pleasant.

The why:

• It helps your body cue you that you are full and satisfied, if you quickly eat that can be extremely difficult to catch.

• It makes the eating experience more pleasant and less something that you have to “get it over with”.

• It helps you be more engaged in the eating experience and savor the foods.

• It helps you to learn more about yourself and your eating habits. Imagine trying to observe something that takes 3 minutes vs. 20 minutes.

•••

There we have it, my four tips! I would love to hear your thoughts in the comments below, especially if you tried any of them out.

Also, if you’re feeling lost or like you don’t know where to start, I’d love to work with you on your journey towards food neutrality and improved health. I know that even quick tips like these can hold so much nuance, and sometimes you just need to talk out your personal situation with an expert!

What are ultra-processed foods and are they unhealthy?

I have been hearing the term “ultra-processed” more and more lately without really knowing what it truly meant, even as a dietitian.  This seemed like a new term so I was surprised to learn that it had actually been coined in 2009 by an epidemiologist, Carlos Augusto Monteiro as part of the NOVA food classification system.

So what does this term mean?

From what I gathered in my research it seems that there was an attempt to classify different food types into categories including unprocessed, culinary processed, processed and ultra-processed.  This was not only to provide guidelines for people for healthy eating, but also to be used in research.  The set up of the categories appears to make sense on the surface: define what “processed” means, and the different degrees.  However, when you get into the details of how to do that and what they came up with, it gets muddled real quick.

Some examples of how the categories are organized: foods that “increase shelf life” are in the “processed foods” and any foods that “increase convenience” are in the “ultra-processed” category.  Seems simple enough right?  Already I’m sure you can see how we are going to pick this apart.

For some examples, these categories mean that salted nuts and yogurt can be in the processed category, same as beer - things that we can agree all have different nutritional value and health effects.  Both white and whole wheat breads would be in the same category, also with different nutritional content.

Along these lines, some of the foods in ultra-processed category could range from hummus to soda, and so on and so forth.

Given these wild ranges of foods and their nutritional content, does this this food classification help guide nutritional choices?

As a dietitian, I am going to say that overall categorizing foods into unprocessed, processed and ultra-processed does not improve health choices.  Why do I say such a strong statement?  I am for nutrition education and public knowledge of foods and nutrition in order to help guide themselves on the health choices that they want to make.  However, this classification system is extremely flawed and doesn’t actually help guide in nutritional content or that not all things that help convenience and longevity of shelf life are treated the same.  I would love if there was this similar concept but from a shame-free lens and actually pulling apart different additives and preservatives to see if there are differences in health effects and nutritional content rather than having these broad categories.

Based on how this classification system has been used and interpreted since 2009, my assessment of it is that it strengthens the idea that there are “good” and “bad” foods and that “processed” = bad.  This creates more shame and stigma for people who consume these foods and rely on the convenience to be able to feed themselves and their family.  When we create these shame-ridden narratives around food it actually decreases our ability to assess and make the choices that are the most supportive for our health.  Every individual is unique on what a healthy choice would look like for them, and we should be open to that including processed foods in the mix with whole foods, especially when there has been no scientific evidence showing that these foods are harmful outside of the extremes (as with any type of eating).  This is also the case because we don’t have a proper classification system and examples that everyone can agree on because everyone interprets these categories differently.

Conclusion

I know there are going to be a lot of arguments for this classification system and how people in theory know which foods are “healthy” and which ones are “processed”.  However, when that is put to the test using this classification system, I know that you would be surprised at the results. There have also been studies showing that people tend to eat in balance when given the ability to do so, and that even in the “ultra-processed” category there is a wide range of nutritional differences.

Further reading and information:

• I highly recommend the Maintenance Phase podcast episode: Ultra-Processed Foods where they dive in more on how studies have tried to use this classification system and why it creates flawed narratives.

• Article from Academy of Nutrition: https://www.eatrightpro.org/news-center/practice-trends/examining-the-nova-food-classification-system-and-healthfulness-of-ultra-processed-foods

• Article from dietitians on more of the flaws: https://www.todaysdietitian.com/newarchives/0325p20.shtml