As we discussed in the article Another Possible Cause of Obesity, food in a typical Western diet has less protein, so we eat more of it to obtain the protein our bodies crave. To help your clients who struggle with overweight and obesity, try the following tips:

• Encourage high-protein foods -- especially at the start of the day. Eggs, low-fat cottage cheese, Greek yogurt, or breakfast quinoa are good starters.

• Add protein powder or Greek yogurt to smoothies or oatmeal to increase protein content.

• Discourage consumption of refined grains such as muffins, bagels, breakfast “cookies,” or granola bars.

• Include lean protein throughout the day. Add beans or legumes to salads and soups. 

• Snack on hard-boiled eggs or light string cheese with whole grain crackers instead of chips or treats.

• Choose low-fat cow’s milk or soymilk over almond or coconut milk for higher protein quality.

• Balance meals with plenty of vegetables, fruit, whole grains, beans, and legumes.

• Include nuts and seeds for healthy fats and small amounts of protein in your diet.

By Lisa Andrews, MEd, RD, LD

Reference:

Grech, A., Sui, Z., Rangan, A., Simpson, S. J., Coogan, S. C., & Raubenheimer, D. (2022). Macronutrient (im)balance drives energy intake in an obesogenic food environment: An ecological analysis. Journal of Obesity, 30(11). https://doi.org/10.1002/oby.23578