The Power of Protein & Tips for Eating Out

MARCH 2025 EMPLOYEE NEWSLETTER Live Well. Work Well. The Power of Protein Protein is having a moment, and it’s for good Most people get enough protein from whole foods, reason. While some focus on it for muscle-building, but protein supplements are popular alternatives, others view it from a weight-loss perspective. especially for vegans and lactose-intolerant Regardless of personal goals, protein is a individuals. macronutrient essential for body function. It is Benefits of Protein made up of many building blocks called amino Protein is a vital part of one’s diet. As such, there acids and is fundamental for good health. are several benefits of protein, including the following: The Dietary Guidelines for Americans • Builds muscle mass and strength recommend that adults consume 10%- • Strengthens bones 35% of their total calories from protein. • Aids in injury recovery • Reduces hunger by keeping you full for long periods Some people like to calculate their protein needs in • Forms essential enzymes, hormones and grams instead of percentages. For example, if their vitamins daily needs are 2,000 calories, protein would make Recognizing the multifaceted importance of up 200-700 calories, which is 50-175 grams. protein underscores the need to incorporate Healthy protein sources include eggs, fish, lean protein sources into your diet to maintain optimal meats and low-fat dairy. Good plant sources health. include nuts, seeds, beans and lentils. Health Talk to your doctor or health coach if you have any experts recommend spreading out your protein questions about your diet or how to develop a consumption throughout the day. Eating more balanced eating plan. protein at breakfast could also help decrease hunger and cravings later in the day. Keep in mind that protein shouldn’t make up your entire meal; it should accompany fruits, vegetables and whole grains.

MARCH 2025 LIVE WELL. WORK WELL. NEWSLETTER: Eating Out Can Be A Daily 5-minute Walk Healthy Could Make a Though it may seem like an impossible feat, you can still maintain healthy eating while enjoying a Difference meal out with friends and family. Fitness trends can be overwhelming, but research shows just 11 minutes of Foods to have in moderation: moderate-to-vigorous exercise daily can • Condiments such as salad dressings, cheese lower the risk of cancer, heart disease, and sauces, tartar sauce and gravy premature death. Experts also highlight the benefits of walking, with just five • Butter and cheese minutes improving blood flow, creativity, • Fried foods such as chicken or French fries and productivity, while strengthening muscles and delivering oxygen to the brain • Beverages such as regular soda, whole milk and muscles. and various alcoholic drinks Here’s how to walk more each day: Foods to increase: • Broth based soups Make small goals. For • Raw vegetables without sauce example, take a five-minute • Fresh fruit walk at lunch each day. • Steamed seafood • Poached or boiled eggs Walk with friends. Knowing • Salads with dressing on the side others rely on you helps • Whole-grains maintain the habit and prevents walks from • Roasted, baked, broiled and grilled meats and becoming monotonous. poultry • Low-fat or non-fat milk, or water Set reminders. Determine • Yogurt what time works best for you. • Whole wheat tortillas It’s easy to forget to take a break when you are at work. To make dining out healthier, order food to go, Diversify your routine. Vary as people tend to eat less at home. Pair it with a your walking routes or healthy side dish and be mindful of portion sizes, alternate speeds to avoid as restaurant servings are often much larger boredom. than home portions. Listen to your body. Take breaks when needed and adjust your routine to maintain consistency.