Ensuring you’re getting enough protein is vital for your overall health and fitness, especially as a woman. Here’s a “Do This, Not That” guide to help you make the right choices when it comes to consuming protein.

1. Do This: Prioritize Lean Sources Opt for lean protein sources like chicken, turkey, fish, tofu, tempeh, and legumes. These options provide protein without excessive saturated fat.

Not That: Processed Meats Avoid highly processed and fatty meats like sausages, bacon, and deli meats. They can be high in unhealthy fats and preservatives.

2. Do This: Combine with Fiber Pair protein-rich foods with high-fiber options like vegetables, whole grains, and fruits. This combination keeps you full and supports digestive health.

Not That: Skipping Carbohydrates Avoid skipping carbohydrates altogether. Your body needs carbs for energy, and a balanced meal with protein and carbs promotes sustained energy levels.

3. Do This: Vary Your Sources Incorporate a variety of protein sources to ensure you’re getting a complete range of essential amino acids and nutrients.

Not That: Relying Solely on One Source Don’t rely solely on one protein source. Mix it up to avoid missing out on essential nutrients.

4. Do This: Embrace Plant-Based Proteins Include plant-based protein sources such as beans, lentils, quinoa, and nuts to diversify your nutrient intake.

Not That: Ignoring Plant-Based Options Don’t ignore plant-based sources. These options can provide ample protein while also being rich in fiber and antioxidants.

5. Do This: Opt for Greek Yogurt Choose Greek yogurt for a protein-packed snack that also contains probiotics, beneficial for gut health.

Not That: Sugary Yogurt Cups Avoid flavored yogurts loaded with added sugars. They undermine the health benefits by contributing unnecessary calories.

6. Do This: Eat Whole Eggs Include whole eggs, which provide not only protein but also essential vitamins and minerals like vitamin D and choline.

Not That: Egg White-Only Don’t discard egg yolks. They contain valuable nutrients, and the whole egg offers a more complete protein profile.

7. Do This: Snack Smart Snack on protein-rich foods like cottage cheese, hummus, or a handful of nuts for sustained energy between meals.

Not That: Empty Calorie Snacks Avoid empty-calorie snacks that lack nutritional value and fail to keep you satisfied.

8. Do This: Plan Balanced Meals Design meals with a balanced combination of protein, healthy fats, and complex carbohydrates for optimal nutrition.

Not That: Skipping Meals Avoid skipping meals, as it can lead to overeating later and compromise your nutrient intake.

9. Do This: Watch Portions Be mindful of portion sizes to avoid overeating. A palm-sized serving of protein is a good starting point.

Not That: Excessive Portions Avoid excessive portions, as overeating protein can lead to extra calories that hinder your goals.

10. Do This: Hydrate Stay hydrated! Drinking enough water supports digestion and helps your body efficiently utilize the protein you consume.

Not That: Neglecting Hydration Don’t forget to drink water. Dehydration can impact digestion and overall health.

Remember, protein is a crucial part of your diet, supporting muscle growth, immune function, and overall well-being. By making smart choices and incorporating a variety of protein sources, you can fuel your body for success.