How a nutritionist hits her protein goal without tracking food or counting macros
According to Sophie Gastman, a registered nutritionist, you don't need to count your macros to eat enough protein. Instead, she keeps her kitchen stocked with certain essentials.
Sophie Gastman relies on high-protein staples to reach her protein goals without overthinking.Zoë BirkbeckYou don't need to count your macros to eat enough protein, a registered nutritionist said.Sophie Gastman relies on high-protein staples to reach her protein goals without overthinking.
Her kitchen is always stocked with products like tinned fish.When Sophie Gastman, a registered nutritionist, counts macros like protein, it can lead to overthinking."Staying away from hyper-focusing on any kind of number is more helpful," she told Business Insider.
Instead of tracking her meals or counting macros, Gastman incorporates high-protein ingredients into her dishes, alongside generous portions of vegetables, fibrous foods like beans, and healthy fats like avocados. Despite social media trends like protein-maxxing and debates over how much of the muscle-building nutrient we really need for optimal health, most of us tend to eat enough protein without trying, the author of "Find Your Healthy" said.Research suggests that active people should aim to eat between 0.
7 to 1 gram of protein per pound of body weight. To put that into context, a 130-pound woman should aim for around 90 to 130 grams of protein a day, while a man weighing 176 pounds should aim for between 125 and 176 grams a day. In a day, that might look something like eating: a half-cup of Greek yogurt, two eggs, a chicken breast, a cup of beans with rice, and a glass of milk .
She shared the easy protein sources she always has in her kitchen that help her eat protein at every meal without planning ahead.Tinned fishGastman adds tinned fish to everything from salads to pasta dishes.Olivia J Walsh/Getty ImagesTinned fish is affordable, high in protein, and can last for months, even years, if left unopened in a cool, dry place."
I've got tuna, sardines, mackerel, salmon, literally always," Gastman said.She chucks tinned fish onto salad, smashes them on toast, and stirs them through a stir-fry or a bowl of rice. "You coul
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