Protein seems to be everywhere right now. From social media trends and protein-packed snacks to conversations about weight loss, fitness, and healthy aging. But how much protein do we really need, and are all protein sources created equal? According to Kaleigh Bickford, MPH, BS, wellness coordinator at Northern Light Health, protein deserves the attention it is getting.
“Protein is one of the building blocks our bodies use to build and maintain muscle, but that’s only part of the story,” says Bickford. “It supports muscle and bone health, helps regulate hormones, supports our immune system, keeps us full and satisfied between meals, and helps keep our energy steady. It’s not a trend; it’s a nutrient we have always needed.”
Many adults may not realize how much protein they need each day. A good starting point is aiming for about 20 to 30 grams of protein at each meal. While protein bars, shakes, and powders can be convenient, Bickford points out that they are not necessary for most people.
Instead, she encourages focusing on whole-food sources of protein and using supplements only when they help fill a gap. Affordable options like eggs, Greek yogurt, cottage cheese, milk, canned tuna, beans, and lentils can make it easier to meet protein goals without breaking the budget.
Protein is important for everyone, but it becomes especially critical as we age. Beginning around age 30, people naturally start to lose muscle mass over time. Getting enough protein, along with regular physical activity, can help preserve strength, mobility, and independence.
Bickford offers one simple tip for anyone looking to improve their nutrition: “When you’re planning a meal or snack, ask yourself, ‘Where is the protein?’ Start by making sure protein has a place on your plate. Small changes really do add up.”
The bottom line? Protein is more than a buzzword. It is an essential nutrient that supports overall health at every stage of life. By making protein a regular part of meals and snacks, people can help fuel their bodies, maintain strength, and support long-term wellness.