Protein is having a moment, and it’s for good reason. While some focus on it for muscle-building, others view it from a weight-loss perspective. Regardless of personal goals, protein is a macronutrient essential for body function. It is made up of many building blocks called amino acids and is fundamental for good health.
Protein & Dietary Guidelines
The Dietary Guidelines for Americans 2020–25 recommend that adults consume 10%-35% of their total calories from protein. Depending on activity level, age, and weight, some may need more.
Some people calculate their protein needs in grams instead of percentages. For example, if daily needs are 2,000 calories, protein would account for 200-700 calories (50-175 grams).
Healthy protein sources include eggs, fish, lean meats, and low-fat dairy, while good plant sources include nuts, seeds, beans, and lentils. Experts recommend spreading protein consumption throughout the day. A protein-rich breakfast can reduce hunger and cravings later on. Remember, protein should complement fruits, vegetables, and whole grains—not replace them. Whole foods generally provide enough protein, though supplements are popular alternatives for vegans and lactose-intolerant individuals.
Benefits of Protein
- Builds muscle mass and strength
- Strengthens bones
- Aids in injury recovery
- Reduces hunger by keeping you full longer
- Forms essential enzymes, hormones, and vitamins
Recognizing the importance of protein underscores the need to incorporate diverse protein sources into your diet for optimal health.
Talk to your doctor if you have questions about your diet or balanced eating plan.
A Daily 5-minute Walk Could Make a Difference
Fitness trends can be overwhelming, but research suggests that just 11 minutes of moderate-to-vigorous exercise daily may lower your risk of cancer, cardiovascular disease, or premature death. Yet, one expert praises the simplicity of a 5-minute walk.
According to National Jewish Health’s director of cardiovascular prevention and wellness, even a short walk can boost blood flow, creativity, and productivity, while strengthening muscles and delivering oxygen to the brain.
How to Walk More Each Day
- Make small goals: Take a five-minute walk at lunch to build a consistent habit.
- Walk with friends: A walking partner boosts accountability and fun.
- Set reminders: Schedule walks and set alerts so you don’t forget.
- Diversify your routine: Change routes or vary your pace to keep it interesting.
- Listen to your body: Adjust your routine as needed and take breaks.
Incorporate movement into your day—even a brief walk can pave the way to a healthier lifestyle. Consult your doctor for personalized advice.
Preparing for Tax-Filing Season
Tax season is here, so gather the necessary information to file your 2024 tax returns.
The federal tax return deadline is Tuesday, April 15, 2025.
Due to federal disaster relief, millions have extensions. Taxpayers in Alabama, Florida, Georgia, North Carolina, South Carolina, and parts of Alaska, New Mexico, Tennessee, Virginia, and West Virginia have until May 1 to file and pay. Victims of California wildfires have until Oct. 15.
Many opt to file electronically using tax software or professionals. For paper filing, document requirements may vary based on employment status. Consult a tax professional if needed.
Grilled Chicken and Avocado Quinoa Pilaf
Makes: 4 servings
Ingredients
- 2 Tbsp. lemon juice
- ¼ cup fresh basil
- ¾ tsp. black pepper (divided)
- 1 avocado, cut into chunks
- 1 Tbsp. olive oil (divided)
- ¼ tsp. salt
- 2 small boneless, skinless chicken breasts
- 1 large red bell pepper
- ½ medium onion, chopped
- 1 clove garlic, minced
- 3 cups water
- 3 tsp. sodium-free chicken bouillon
- 1 ½ cups red quinoa (uncooked)
Preparation
- Heat the grill.
- Peel and cut the avocado; place in a bowl.
- Mix the lemon juice, basil, and ½ tsp. black pepper. Drizzle over the avocado chunks, toss, and set aside.
- Cut the chicken breasts in half crosswise.
- Mix ½ Tbsp. olive oil, salt, and the remaining black pepper. Brush the mixture on the chicken and red bell pepper.
- Grill the chicken and pepper until done. Set the chicken breasts aside. Cut the pepper into thin strips.
- While the chicken and peppers are grilling, heat the remaining olive oil in a large pan. Add the garlic and onion, and cook until tender, about 5 minutes.
- Add the water, bouillon, and quinoa to the pan; bring to a boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15-20 minutes).
- Place the quinoa pilaf in a large bowl and add the chicken, red peppers, and avocado. Toss gently.
Nutritional Information (per serving)
- Total calories: 460
- Total fat: 16 g
- Protein: 28 g
- Sodium: 240 mg
- Carbohydrate: 54 g
- Dietary fiber: 7 g
- Saturated fat: 2 g
- Total sugars: 3 g
Source: MyPlate
This article is for informational purposes only. Readers should consult a health professional. © 2025 Zywave, Inc. All rights reserved.