Try going to the supermarket or seeing a food ad and not see the promotion of protein. It seems like protein has taken over! There is even protein water being marketed now! I think we might have hit peak protein.

So what is the deal with protein anyway? Sure, protein is essential to our bodies. We only need 0.8g of protein for each kilogram of body weight, or about 0.36g of protein per pound, according to the Dietary Reference Intake, which is the amount that a normal person should have for basic health. People who are active do require more protein to help with muscle recovery, but it is not as much protein as you think. Athletes might only require 1.2-1.8g per kg or 0.54-0.81 g/lb body weight. This means that an average 150lb adult only needs about 55g of protein to reach the DRI. If they are an athlete, they would need from 82-122g per day, depending on their needs and goals.

Major sources of protein include meats, animal products such as milk, yogurt and cheese, as well as eggs, beans, nuts and seeds. These aren’t the only foods that contain protein. Even fruits, vegetables and grains contain some protein. In fact, pasta contains about 7g of protein per serving.
To put things in perspective, an 8oz glass of milk has about 8g of protein, 1oz of almonds have 6g of protein and a 3oz portion of chicken (about the size of the palm of your hand) has about 30g of protein. As you can see, most Americans are probably meeting their protein needs.

The big hype about protein comes from studies which show that protein can increase satiety and help keep you fuller for longer, which in turn could lead to weight loss. This is mostly true, but seems to only apply to solid protein sources vs liquid sources (we’re looking at you, protein2o protein water).

So what are we supposed to do? First off, if you are trying to lose weight, don’t necessarily add protein to your diet, but you can shift some things around. You may want to plan accordingly though and space protein sources throughout the day to have at your meals and snacks, in order to keep you satisfied. Remember, for weight loss total calories are still most important. So, if you feel that you respond better to a higher protein diet, then be sure to adjust your carbohydrate intake accordingly and still aim for an appropriate calorie range. If you are an athlete and trying to enhance performance and increase muscle mass, then you may want to add protein powder into your diet, try natural bodybuilding supplements from, but still be sure to have enough carbohydrates from fruits, vegetables and whole grains, as well as healthy fat choices from fish, nuts and seeds.





I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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