{"id":5899,"date":"2019-03-20T00:00:00","date_gmt":"2019-03-20T00:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=5899"},"modified":"2025-10-27T23:24:37","modified_gmt":"2025-10-27T23:24:37","slug":"how-to-get-more-plant-protein-diet","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/how-to-get-more-plant-protein-diet\/","title":{"rendered":"How to get more plant-based proteins into your diet","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

By Bev Utt, MS, MPH, RD<\/strong><\/p>\n

Protein is essential to our bodies, but you need less than you may think.<\/p>\n

The average American consumes 111 grams of protein per day, but the recommended daily amount is 46 grams per day for women and 58 grams per day for men.<\/p>\n

Where does all this excess protein come from? It could be from red meat, since Americans eat an average of three burgers per week (or 50 billion a year). Americans also consume three times as much meat as the global average, with half of that consumption being red meat.<\/p>\n

A higher intake of red meat, irrespective of its total fat content, increases the risk of heart disease, stroke and diabetes when compared to poultry, fish, eggs, nuts or legumes.<\/p>\n

A new report<\/a> in British medical journal The Lancet recommends cutting global consumption of red meat in half, while doubling consumption of fruits, nuts, vegetables and legumes. The report says \u201cincreased consumption of plant-based diets could reduce emissions by up to 80% [by 2050].\u201d<\/p>\n

So reducing the red meat in our diets can help both our own health as well as the planet\u2019s. But how do you do it?<\/p>\n

Consider \u201cthe protein flip\u201d \u2014 in other words, getting protein from a variety of sources and sometimes changing the role of meat from primary to secondary.<\/p>\n

This doesn\u2019t mean going fully vegan or even vegetarian; rather, it means reducing your consumption of red meat while also substituting plant proteins such as legumes, nuts and soy foods.<\/p>\n

Plant sources of protein account for only 15 percent of all protein consumed by Americans. We\u2019re missing out on a whole world \u2014 beans, peas, other legumes, nuts and nut butters, seeds and soy foods. Many whole grains, vegetables and fruits can also help us meet our daily protein needs.<\/p>\n

Here are some tips for \u201cflipping\u201d your view of protein and consuming more plant proteins:<\/p>\n

    \n
  1. Try incorporating plant-based proteins and meat substitutes in dishes you\u2019d normally serve with meat. From lentils and beans to meat alternatives such as the Impossible Burger, you have a wide variety to choose from.<\/li>\n
  2. Research recipes from world cuisines, such as Middle Eastern, Mediterranean and Indian \u2014 countries where plant-based proteins are embraced. Oldways<\/a> is full of recipes.<\/li>\n
  3. Try pairing eggs with whole grains, vegetables and legumes rather than limiting them to breakfast. For example, make a brown rice bowl with lentils, caramelized onions and a poached egg, or an omelet with quinoa, tomatoes, spinach and goat cheese.<\/li>\n<\/ol>\n

    Get More Tips Here<\/a><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

    The “protein flip” is about getting protein from a variety of sources, not giving up meat entirely.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":659,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127],"tags":[],"class_list":["post-5899","post","type-post","status-publish","format-standard","hentry","category-healthy-living"],"acf":[],"yoast_head":"\nHow to Add More Plant Protein to Your Diet - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Boost your nutrition with easy ways to add more plant-based protein to your meals. 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