Dietitian Kate Patton Shares 6 Protein Tips, Targets 10% to 35% of Daily Calories
Updated
Updated · Health Essentials · Jul 27
Dietitian Kate Patton Shares 6 Protein Tips, Targets 10% to 35% of Daily Calories
2 articles · Updated · Health Essentials · Jul 27
Summary
Six tips from Cleveland Clinic dietitian Kate Patton center on raising protein intake through meal planning, protein-first dishes, smarter snacks, ingredient swaps, prep ahead and selective use of protein powder.
Protein should make up 10% to 35% of daily calories, Patton said, with average healthy adults needing about 1.2 to 1.6 grams per kilogram of body weight each day.
Meals built around chicken, fish, eggs, lentils and dairy can spread intake more evenly across the day, which Patton said is better than loading up on protein at one meal.
Snacks should add protein while staying near 150 to 170 calories, and simple swaps such as quinoa for white rice, chickpea pasta for white pasta, or Greek yogurt for mayo can lift totals.
Patton said prioritizing protein earlier in life may help preserve muscle, manage weight and reduce chronic conditions tied to muscle loss with aging.