Protein for Mental Health
Small, frequent meals with protein help the brain synthesize dopamine, serotonin and blood sugar so that you feel better. Go no longer than 4 hours without a high protein snack or meal. Also, be sure to include lots of fiber and nutrient containing vegetables.
Benefits of Eating Enough Protein
- Improved sleep
- Less afternoon fatigue
- Better and more stable energy
- Hungry less often
- Improved mood
- Increased metabolism and muscle building
How Much Protein Do I Need?
We recommend everyone have at least 15 grams of protein for breakfast each morning. There are a couple of ways to calculate how much protein you need during the rest of the day. Protein should equal about 1/3 of your daily caloric intake or 8 grams of protein for every 20 lbs of body weight with a maximum of 120 grams per day.
Healthy Protein Sources
| Legumes | Serving | g | Seed Grains | Serving | g | ||||
| Whole Beans | 1/2 c | 7 g | Quinoa | 1/2 c | 11 g | ||||
| Refried Beans | 1/2 c | 8 g | Barley | 1/2 c | 10 g | ||||
| Gardenburger | 1 patty | 11 g | Dark Rye Flour | 1/2 c | 9 g | ||||
| Lentils | 1/2 c | 9 g | Millet | 1/2 c | 4 g | ||||
| Firm Tofu | 1/2 c | 20 g | Oats | 1/2 c | 3 g | ||||
| Tofu | 1/2 c | 10 g | Brown Rice | 1/2 c | 3 g | ||||
| Tempeh | 1/2 c | 16 g | White Rice | 1/2 c | 3 g | ||||
| Nuts | Eggs | ||||||||
| Most Nuts | 1/4 c | 8 g | Whole Egg | 1 | 7 g | ||||
| Seeds | 2 T | 3 g | Organic Dairy Products | ||||||
| Nut Butter | 2 T | 8 g | Cottage cheese | 1/2 c | 12 g | ||||
| Seed Butter | 2 T | 5 g | Full Fat Yogurt | 1/2 c | 8-9 g | ||||
| Organic or Wild Meats | *avoid dairy and gluten containingfoods as instructed by your doctor | ||||||||
| Wild Fish | 3 oz | 21 g | |||||||
| Chicken, Turkey, Beef, Pork | 3 oz | 21 g | Protein Powders | 1 T | 9-15 g | ||||
Signs Your Body Needs Protein
- You feel anxious, irritated or agitated
- You aren’t hungry for breakfast in the morning
- You have gone more than 4 hours with out a snack or meal
- You feel hungry
- You wake in the middle of the night and can’t get back to sleep
- You wake up with high blood sugar in the morning “dawn syndrome”
- You have been diagnosed with diabetes, pre-diabetes, insulin resistance or metabolic syndrome
