Today, most people consume too much protein at dinner and not enough at breakfast. In recent years, scientific studies have shown that a balanced consumption of protein throughout the day promotes healthier aging. Here are some explanations and tips to help you adjust your diet.

Living without protein is impossible!

Protein is needed for almost all our body’s important activities, such as digesting, walking, concentration, and fighting infections. Protein is the basic component of all human body cells and is responsible for the daily renewal of our hair, nails, and skin. Moreover, protein may promote healthier aging. Studies have shown that a protein-rich diet and a more balanced protein intake throughout the day (between 25 g and 35 g of protein per meal) better preserves lean body mass (all muscles, bones, and organs) and promotes better appetite and weight management. Balancing our protein intake may be challenging, as we consume on average 10 g of protein in the morning, 15 g at noon, and 65 g at dinner.

Did you know?

Protein is important to ensure proper muscle maintenance and bone strength, which help to protect older people from serious injury during falls.

The challenge: Boost your breakfast

Unfortunately, your beloved toast, jam, and black coffee doesn’t provide much protein. No problem! Generously spread your toast with ricotta before adding your jam, and bingo! Your breakfast has more muscle. With 15 g of protein per 125 ml, ricotta is a great addition to your waffles, pancakes, or toast. The same goes for cottage cheese. Combine it with your favourite fruit, some granola, and a drizzle of maple syrup for a new, hearty breakfast. To boost the protein content of your muffins, banana bread, and smoothies, add skim milk powder (6 g protein/30 ml), Greek yogurt (10 g protein/100 g), and nuts or seeds. Keep in mind that pumpkin seeds (5 g protein/30 ml) and hemp seeds (6.5 g protein/30 ml) contain more protein than all other nuts. These ideas will “beef up” your breakfast and contribute to your long-term health at the same time.

Written By

Julie DesGroseilliers is a registered dietitian, speaker and author of four books, including PROTÉINES (Les Éditions La Presse), her latest bestseller. This food-loving registered dietitian is also a TV and magazine columnist and food industry consultant and recipe writer – www.juliedesgroseilliers.com.

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Many people wonder if they may be lactose intolerant, but unfortunately there’s a lot of misinformation out there, which leads to lots of confusion! Most importantly, having a lactose intolerance does not mean that you must give up your favourite dairy-based foods. In fact, I am lactose intolerant and still enjoy cheese on my pizza, Greek yogurt in smoothies and cream in my coffee! So, here are the facts, straight from this lactose intolerant dietitian:

What is lactose intolerance?

When you are lactose intolerant it means that your body has a hard time digesting a sugar called “lactose”, which naturally-occurs in milk products. In fact, what bothers most people with lactose intolerance is consuming too much lactose all at once, which can lead to gas, diarrhea or bloating. In fact, most lactose intolerant adults can tolerate up to 12-15 grams of lactose (equivalent to 250 ml of milk) daily with no discomfort! This means you can still enjoy your favorite dairy-based foods, just in smaller amounts.

What to do if you are lactose intolerant

If you have a lactose intolerance, try drinking lactose-free milk (you can find this in the refrigerated milk section of the grocery store). These contain an enzyme called “lactase”, which helps break down the lactose, making it easier for you to digest. Lactase can also be found in pill form, which can be taken prior to eating a meal that contains milk products, like pizza! Here are a few more tips:

1. Drink milk or enjoy other lactose-containing foods or drinks in small quantities throughout the day.
2. Always drink milk or eat other lactose-containing foods alongside other food, versus on an empty stomach.
3. Eat cheese! Hard cheese like cheddar or parmesan is naturally lower in lactose, making it easier to digest.
4. Consume yogurt and yogurt-based drinks like kefir. They contain live (and good) bacteria that help breakdown lactose.
5. Limit foods that cause you discomfort. Everyone is different. While you may be able to consume macaroni and cheese, another individual with lactose intolerance might not. Everyone has a different threshold for lactose too—experiment with amounts and types of lactose-containing foods to see what you can tolerate.

Lactose intolerance versus dairy allergy – they’re different!

It is easy to confuse a lactose intolerance with a milk allergy, but the two are unrelated. Both result in unpleasant symptoms, but those with a milk allergy have an immune response to the protein in milk and will therefore have symptoms relating to an allergy such as rash, wheezing, diarrhea, nausea and vomiting. People with a true milk allergy can’t have any products containing dairy. If you react to milk products, consult with your doctor to see if it is a lactose intolerance or a milk allergy.

Written By

Sarah Remmer, RD is a Registered Dietitian, mom of 3, author, media spokesperson and founder of The Centre for Family Nutrition based in Calgary, Alberta. Her practice, as well as her blog focuses on infant, child and family nutrition, with helpful articles on starting solids, picky eating, family meals, pre-natal nutrition and more.

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