PHILADELPHIA (KYW Newsradio) If your New Year's resolution is to lose a few pounds, it pays to pick the right diet.

The Mediterranean diet was just named the best diet in a new study because it's easy to follow and the food is tasty, according to Dr. Neil Skolnik, associate director of the family medicine residency program at Abington-Jefferson Health.

When talking about dieting with patients, he asks what they enjoy eating.

"Then we come up with a diet based on the kinds of food that they like. The other thing that I think is incredibly important: it's a marathon, not a sprint, and so we don't want to pick the best diet for three months. We want to pick a lifestyle approach," he said.

He said that's why the Keto diet was named one of the worst diets as it's hard to follow.

And don't forget the exercise component; that's just as important as what you eat.

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Contributed by Joy Victory, managing editor, Healthy HearingJanuary 13, 20202020-01-13T00:00:00-06:002020-01-13T00:00:00-06:00

What you eat may playan important role in how well you hear, especially as you get older, according to the latest research.

In a 2019 study, women who reported eating healthier diets had lower rates of hearing loss than those who had a less-healthy diet.The study, from Brigham and Women's Hospital, included 3,135 women and was published in the American Journal of Epidemiology.

The researchers measured the women's hearing, and then three years later measured their hearing again. The women who reported closely adheringto commonly recommended healthydietswere 25 percent less likely to develop high-frequency hearing loss than those who didn't.

The team also found that "the odds of a decline in mid-frequency hearing sensitivities were almost 30 percent lower among those whose diets most closely resembled these healthful dietary patterns," according to a news release from the hospital.

"Given that hearing loss is so common, a 30% lower risk is considerable,"said lead author Dr. Sharon Curhan, MD, a physician and epidemiologist at Brigham and Womens Hospital, Harvard Medical School in Boston. "These findings strongly suggest that the development of hearing loss with age may not be inevitable and that eating a healthy diet may be helpful in reducing the risk."

The study was an extension of previous research published in 2018 that found a similar pattern when looking at a large group of women participating in the Nurses Healthy Study II. In that study, researchers saw a positive correlation with a healthy diet and lower rates of hearing loss.This pattern held true even after researchers accounted for physical activity and cardiac health status, according to a summary from the National Institutes of Health (NIH), which helped fund the study.

The diets included the alternate Mediterranean diet (AMED), the Dietary Approaches to Stop Hypertension (DASH), and the 2010 Alternative Healthy Eating Index (AHEI-2010).

There are several theorieswhy a healthier diet may protect against hearing loss, much of it related to our overall cardiac health, Dr. Curhan said.

A healthy diet is linked to a lower risk of heart disease and conditions that inflame or damage the arteries and veins, such as diabetes.Just as with overall health, blood flow to the ears is very important for healthy hearing. The inner earwhich is responsible for detecting soundis especially vulnerable to changes in oxygen levels, inflammation and blood pressure, for example.

"A healthy diet can also be an important source of antioxidants, which help protect against damage from oxidative stress," she said. (Oxidative stress is linked to cell damage.)Curhan also said that many fruits and vegetables provide essentialantioxidant vitamins and minerals that our bodies cannot make on their own.

In fact, there's been some research looking at how the vitamins and minerals in our diet may improve our hearing health.

One study, for example, showed that supplementing older men's diet with the vitamin folate (also known as folic acid) helped lower the risk of hearing loss. It is one of several vitamins linked to healthy hearing. Additionally, the minerals potassium, zinc and magnesium are all essential for preserving good hearing.

It's important to note that these two studies weren't designed to prove cause and effect, only that a pattern exists between a healthy diet and a reduced risk of hearing loss. And because hearing loss has many causesfrom exposure to excessive noise to geneticsa healthy diet can only offer so much protection. That's why it's important to know the other main ways forhow to prevent hearing loss.

Hearing loss is increasingly linked to not just struggles with communication, but also cognitive decline, depression and social isolation. If you or a loved one is worried about hearing loss, find a hearing care provider near you.

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Can a healthy diet reduce your risk of hearing loss? Here's what the research says - Healthy Hearing

Imagine this youre at a party having a conversation with a stranger. Within a few minutes, the stranger starts to bring up their diet and how they havent eaten an animal product in the last 11 years. You start to wonder what for? Does the absence of meat pose any problems for this stranger you met 12 minutes ago?

The vegan diet has made a sizable dent in the health and food industry in the last decade. According to a poll by Charles Stahler of the The Vegetarian Resource Group from earlier this year, about 20% of U.S. adults always or sometimes eat vegan meals when eating out and about 2% of U.S. adults consider themselves vegan.

The vegan diet excludes all animal-based products and uses plant proteins instead. So no meats, fish or poultry, eggs and dairy products, said Amy Drescher, Ph.D., a professor in the University of Arizona Department of Nutritional Sciences in an email. To be healthy on this diet it is important to have plenty of fruits, veggies, nuts and vegetarian protein sources beans, nuts, soy products, almond and nuts, milks and [vitamin] B-12 sources.

The hype around the diet mostly centers around the idea that greens must be a staple of ones diet in order to stave off certain diseases and live a healthy life. Other reasons for choosing to adopt a vegan diet include the ethics behind eating animals and unfavorable prior experiences with eating meat.

I decided to be vegan after awhile of being vegetarian, said Samantha Cantor, a senior at the UA, through a text message.

Initially, I chose to be vegan because I wanted to lose weight. The idea of [eating] meat always made me sick and queasy, but after being vegetarian for a couple of weeks, cheese and milk started making me feel the same way. I dont want to harm animals, and I truly think its disgusting to drink cow milk. Its unnatural and cruel.

Like anything in life, going to the extremes certainly comes with its downsides. Similarly, completely avoiding all types of animal products means missing out on some crucial nutrients, including iron and vitamins D and B-12. Certain foods that satisfy the vegan diet, like spinach and almonds, contain high amount of calcium but are often poorly absorbed in the human body.

There is more and more evidence about how healthy plants are for you to eat, Drescher said. They supply nutrients that help our hearts, reduce cancer and diabetes risk and help us with weight management.

Phytates are the major storage form of phosphorus and inositol in plants; however, they have anti-nutritional activities once in the human gastrointestinal system. They form insoluble complexes due to strong interactions (chelations) with certain ions, such as calcium, iron and zinc. Consequently, they are not absorbed as well in the human body, most likely in the small intestine.

The hardest part about being vegan is eating at other [families] homes, Cantor said. Also, eating what other people cook is challenging because you dont want to offend them, but you know theyre probably using butter or eggs.

Regardless of the downsides, in 2018, U.S. consumers spent nearly $1.9 billion on plant-based milks as well as $3.3 billion on plant-based foods. The vegan diet is becoming increasingly more popular in the United States, even with some potential downsides to such an important life decision.

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A fad across the nation: a plant-based diet - Arizona Daily Wildcat

Arielle Chen | Daily Trojan

With the transition into the new year, pervasive talk of weight loss and diet culture are in full swing. While many see the new year as an opportunity to make resolutions for weight loss and unnecessary body alterations, the danger that these efforts may pose both emotionally and physically, especially to college students, is often overlooked.

It seems that young people already have a more exacerbated concern over their weight and body image than other age groups. With fears of gaining the Freshman 15 to comparisons on social media or pressures to look the same as one may have looked after leaving home, college-aged people face a unique set of challenges fueling weight loss and body image insecurities.

Talk of counting calories, diets and food regimens like intermittent fasting run rampant through campus. Unfortunately, few students are aware that there is little evidence even supporting a 15-pound weight gain in their freshman year; nor is there much evidence supporting the benefits of restrictive fad dieting.

Several studies have been conducted debunking the myths associated with a 15-pound weight gain.

A 2008 study conducted by the University of Utah indicated that college freshman experienced only an average 2.7-pound weight gain. Meanwhile, a 2011 study conducted at Boston University found that only 10% of college students actually gain 15 pounds, yet this was associated with binge drinking. The same study also found that a quarter of freshmen actually end up losing weight in their first year.

Jay Zagorsky, a researcher behind the 2011 study, said that most people gain weight as they get older, but it is not attributed to college but instead to simply becoming a young adult.

Along with the lack of evidence proving a substantial weight gain in college, students may also find themselves believing many of the false promises made by the powerful dieting industry.

A National Institute of Health study found that 80% of obese people who lose weight on a diet will end up gaining it back. In the same study, the NIH observed that even people who are not obese but lose weight on a diet will gain back two to four pounds a year to make up for it.

Weight gain after dieting is the result of a slowed metabolism, which is prompted by restriction. Once a body returns to more normalized eating patterns, it takes time for its metabolism to adjust, subsequently resulting in weight gain.

Despite the evidence against diets effectiveness, the weight-loss industry has continued to flourish, projecting to reach a market value of $278.95 billion in 2023, up from its 2016 value of $168.95 billion. Instead of helping those in need of weight loss though, the industry seems to capitalize on the fears and insecurities of consumers.

Utilizing social media as a way to market their products, through influencers to promote toning, slimming and fat-burning products, the diet industry sends messages that exploit insecurities rather than those that empower and uplift. This methodology of marketing tends to target college-aged students, as their age group is the most active on these platforms.

It is important to consider the psychological implications of engagement with diet culture. Diet culture messages not only reinforce poor self-esteem and body image dissatisfaction, but it may contribute to the normalization of disordered eating.

At a time when young people show increasing concerns over their mental health and well-being, it is ever more important to be critical of the harmful effects of trends and fads, like weight-loss resolutions.

While the trend of losing weight and restricting or changing ones body may continue even beyond the new year, young people ought to be mindful of the ways in which such practices might only further the strains placed on their emotional and mental well-being.

On a campus filled with students capable of making well-informed decisions, perhaps new resolutions should shift away from following industry-produced regiments and diets, and instead move toward other avenues of self-improvement.

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New research from Johns Hopkins Center for a Livable Future shows that no single diet can cut greenhouse gas (GHG) emissions and that policymakers should support diets that fall in line with national nutrition requirements, culture, and trade.

Our research indicates theres no one-size-fits-all diet to address the climate and nutrition crises, says Dr. Keeve Nachman, senior author of the study, in a press release. Context is everything, and the food production policies for each country must reflect that.

The study, Country-specific dietary shifts to mitigate climate and water crises, looks at how shifting to diets with a lower carbon footprint in 140 countries affects emissions and freshwater use. The results could guide policymakers in providing enough, nutritious, climate-friendly food that fits national tastes, the authors say.

If all countries would adopt the typical diet of high-income countrieshypercaloric, and rich in meat and dairythen GHG emissions and water footprints related to diets would soar by 135 percent and 47 percent respectively, the researchers warn. Recent reports have shown fast industrialization in countries such as China is driving a strong shift towards the Western diet.

Switching to veganism which has the lowest footprint per capita across all 140 countries studied, could cut GHG emissions by as much as 70 percent per person, says the report. In the United States, for example, vegans would cause only 16 percent of the emissions of animal-based diets, even if they ate more to get all their nutrients. But it is highly unlikely that countries can shift entirely to a single diet, the authors say.

There will always be trade-offs. Environmental impact alone cannot be a guide for what people eat; countries need to consider the totality of the nutritional needs, access, and cultural preferences of their residents, says Dr. Martin Bloem, study co-author and director of the Johns Hopkins Center for a Livable Future.

Researchers confirmed again that cow, sheep, and goat meat cause the highest emissions in meat production by a margin, with beef 316 times more carbon-intensive than pulses. But not all stakes are made the same, which can change a diets footprint; beefs contributions to emissions can vary for example, one pound of beef from Paraguay produces 17 times more GHGs than the same amount of Danish beef, as Paraguayans continue to clear their forests to make space for livestock.

But overall, eating meat once per day may be better than switching to vegetarian diets with dairy and eggs, the research shows. The dairy industry, along with meat, is on its way to becoming a bigger GHG emitter than the biggest oil companies, a recent report says. In 91 percent of the countries surveyed, choosing to eat mostly plants with a little meat was less than half as carbon-intensive than relying on vegetarian diets that included dairy and eggs.

The study shows that diets providing animal protein from small fish, mollusks, and insects had an environmental impact almost as low as a vegan diet across countries. In almost half the countries, eating so-called low-food chain diets also fulfills vitamin B12 requirements for adults, cutting out the need for supplements.

The good news is this research can be a part of the solution, as it now gives policymakers a tool to develop nationally appropriate strategies, including dietary guidelines, that help meet multiple goals, says Dr. Bloem.

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Balancing Diets, Carbon, and Nutrition Takes More Than Changing the Menu - Food Tank

Every week, it seems a new diet trend pops up that claims to solve all our problems and help each one of us get healthy, fast! But which food plans are really up to snuff? To help us navigate through the noise, the folks at U.S. News & World Report annually publish an expert-approved analysis of 35 diets. The panel of nutritionist and specialists in health, diabetes, human behavior, and weight loss rate each based on seven categories, including short- and long-term weight loss, ease of compliance, safety and nutrition. As we make plans to eat healthier this year, we dug into the 2020 list to learn more about how these diets affect every type of body and health needbecause, remember, there's no one right diet for everyone.

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Praise around the Mediterranean diet is abundant, and its fans are clearly on to something: For the third year in a row, the diet that encourages eating produce, nuts, beans, and whole grains, while limiting red meat, sugar, and saturated fat took the top spot as U.S. News' best overall diet. (It also nabbed the No. 1 spot on the Best Diabetes Diets, No. 1 on the Easiest Diets to Follow, and No. 2 on the Best Heart-Healthy Diets, and No. 1 on the Best Plant-Based Diets.) Perhaps its biggest selling point is that the Mediterranean diet restricts nothing, meaning you can still enjoy (one glass of) red wine with dinner. Plus, with so many flavorful ingredients, there are plenty of ways to keep the diet fresh and delicious. We love that this eating plan is easy to follow, nutritious, safe, effective at weight loss, and can help fight diabetes and heart disease. Science backs up these claims, and then some: A 2018 study led by the University of College London, for instance, showed that following the Mediterranean diet helped its longtime followers from becoming frail in old age.

Related: These 5 Foods Are Notorious for Causing Inflammation

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If you're willing to shell out money to begin your weight-loss journey ($3-$14 per week), U.S. News suggests WW. Knownfor more than 50 years as Weight Watchers, the diet became well known for its points system, which assigned a number value to foods based on calories, protein, sugar, and fat. The company iterated on that system, launching a more customized program called myWW in late 2019, in which each participant is assigned an individualized number of Smartpointsbased on your age, weight, height, and sex.

"Weight Watchers has made it this long for a reason," says BHG.com's senior food editor and registered dietitian, Sheena Chihak. "No food is off-limits and the community or coaching element helps keep dieters accountable."

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Along with the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension) is tops on U.S. News' list of best diets for healthy eating. The DASH plant emphasizes produce, lean meats, low-sodium options, and foods rich in potassium, calcium, and magnesium. And it works: Scientists backed by the National Heart, Lung, and Blood Institute (NHLBI) conducted studies to compare the DASH diet with a typical American diet. The results showed that the DASH diet lowered blood pressure and LDL cholesterol (that's the "bad" cholesterol) in participants' blood.

None of the fast weight-loss diets (think Slimfast, Atkins, and Biggest Loser) ranked high overall on U.S. News' list. "As a dietitian, I struggle with any diet plan that completely eliminates a food or entire category of food like Keto, Paleo, and Atkins," Chihak says. "Especially when 'banned' foods are full of good nutrition like beans and fruits."

While it ranked higher (tied No. 3 with the Jenny Craig Diet) as a way to lose weight fast, the popular Keto Diet was second-to-last in the best overall diet list, ranking at No. 34. Others at the bottom of the best overall diet list include the Dukan Diet (carb-limited, high-protein diet that claims to shed up to 10 pounds in one week), Whole30 Diet (whole foods focus that eliminates sugar, alcohol, grains, legumes, soy, and dairy), and Atkins Diet (a diet that starts with an extremely low amount of carbs, then increases in four phases).

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These are the Best Diets to Try in 2020, According to Experts - Yahoo Lifestyle

A weight loss journey could be inspired by many different reasons, but after suffering most of her life with her weight and suffering from multiple sclerosis complications, one woman lost an incredible seven stone five pounds, and she credited her weight loss to a simple dieting plan - what was it?

Vicky Robson, 38, from Reading struggled with her weight all of her life and would regularly binge on snacks such as crisps, cake, cheese and biscuits before overhauling her diet and dropping the weight.

Reading local, Vicky knew that losing weight would help alleviate the pain she suffered daily with multiple sclerosis but didnt know where to seek help from until she discovered a particular diet plan.

Id struggled with my weight all my life, I weighed 12st at the age of 12 and my struggles continued well into adulthood, she revealed.

By this point Id tried a variety of diets, slimming clubs and meal replacement plans but without any support.

READ MORE:Tom Watson: Former MP reveals secrets to 8 stone weight loss

It wasnt until 2015 that Vicky experienced a wake-up call, she said: In May 2015 I was feeling low, I was now a size 22 and my reality check came when I struggled to walk up a slight slope.

I have MS (multiple sclerosis) so the pain I was getting in my lower legs was a wake-up call, she revealed.

After trying multiple weight loss programmes, Vicky discovered the LighterLife diet plan which helped her to shed seven stone five pounds.

Being an all or nothing type of person a recipe-based weight-loss plan didnt work for me because sooner or later Id be grazing on the wrong things. Instead, I knew a meal replacement diet would keep me focused as its very straightforward to follow with strict guidelines, but this time I wanted weekly support alongside the reduced calories, thats why I chose LighterLife.

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LighterLife is campaigning to help people live healthier and more fulfilled lives by boosting confidence, self-esteem and belief.

The LighterLife weight loss plans combine a very low-calorie diet (VLCD) with weekly counselling.

With LighterLife dieter get access to meal-replacement food packs - consisting of shakes, soups, mousses or bars - and no conventional food.

With weekly support from a LighterLife weight loss counsellor and a variety of weekly Cognitive Behavioural Therapy (CBT) Mindfulness activities, Vicky was able to overhaul her lifestyle.

She said: Each week I joined a telephone conference call lead a LighterLife counsellor, it was great being able to access the support from my sofa.

Losing over 7st on the LighterLife Total Plan changed my life, she added.

Im so proud to say Ive managed my weight for over three years and I still apply the CBT techniques I learnt in group to keep me focused and on track.

So what did Vickys diet plan consist of to lose such a significant weight?

Before adopting the LighterLife diet plan, Vicky would binge on unhealthy foods which contributed to her weight gain.

Breakfast: Vicky would either skip breakfast or opt for a sugary cereal breakfast bar

Lunch: Vicky would opt for fatty tuna mayo sandwiches or baguette with crisps and full fat fizzy drinks

Dinner: Vicky would overeat on overly fatty foods such as chilli con carne with 50g rice topped with grated cheese and sour cream

Snacks: She would always reach out for crisps, cake, cheese and biscuits, peanut butter and jam sandwiches to satisfy her hunger

Breakfast: Vicky would opt for homemade yoghurt with granola

Lunch: Vicky will make homemade soup and eat it with one slice of brown bread or salad with low fat dressing and wafer thin ham

Dinner: Vicky would opt for healthier versions and measured portions of meals like chilli con carne with lean mince or sausage casserole with good quality sausages. Always a measured portion of carbohydrate, or sometimes cauliflower rice, and a portion of vegetables

Snacks: She would now opt for carrot sticks and a piece of fruit a day. She also tries to avoid snacking in the evenings but if she does decide to go for a snack in the evening she would opt for some greek yoghurt.

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Weight loss: Woman reveals simple diet plan she used to drop whopping 7st 5lb - Express

My name is Alex Beach (@theketobeach), Im 26, and I live in Georgetown, South Carolina. At almost 200 pounds, and after a miscarriage, I decided to change my eating habits and give the keto diet a try. I lost 51 pounds in the processand I couldn't be happier.

You know how people say that if youre in a toxic relationship, even when loved ones tell you to leave it, you wont until youre ready? Well, thats how my relationship used to be with emotional eating.

It all started a few months after I had my son in December 2017. I was diagnosed with postpartum depression and not taking care of myself. I ate everything I could get my hands on and couldn't find the motivation to work out.

In September 2018, I found out I was pregnant again, but I had a miscarriage two weeks later. I was devastated. But my troubles didn't stop there. I learned the miscarriage was incomplete and had to have a dilation and currettage (D&C) on December 3, 2018, the day before my sons first birthday.

I made a promise to put my health first. I wanted to take control of my life in the most positive way I knew how: by prioritizing my health. For both my sweet baby Henry, and my angel that was no longer with us, I wanted to rid myself of all of my bad eating habits and be a healthier and happier version of myself.

So I did some research and decided to try the keto diet.

Keto can feel restrictive because the diet requires you to track pretty specific macros (you eat a high amount of fat, a moderate amount of protein, and few carbs). This means you have to eat many ingredients (like sugar and grains) in extreme moderation or small portions.

But I actually enjoy cooking with just five ingredients or less. And I love that I can be in and out of the kitchen in such a short time. I find all of my keto recipes on Pinterest and Instagram. If its quick and simple, Ill cook it! I also drink tons of water. My mood has also improved significantly since doing keto, because my energy levels are so much higher than before. And so is my self esteem. I feel like theres nothing I cant take on now.

Before starting keto, I never exercised. I just couldn't find the motivation. I was using food to fuel my emotions and had absolutely no desire to change my body. But now I've found an easy-to-use app called Trainerize that allows me to follow along with several workouts by Morgan Morgan, an incredible fitness instructor from Charleston, South Carolina. I pay monthly for Morgan's plan which she updates weekly with new workouts and exercises. Anyone can sign up for her plan through the app and she'll individualize the workouts just for you.

Most of my life, I've spent too much time comparing myself to others. But you can't do that when you're trying to lose weight. It will only discourage you. And so I've tried to be less critical of my progress as I move along. Now, I'm just focused on being as healthy as I possibly can be, for myself and my family.

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'I Used The Keto Diet And Trainerize App To Overcome My Emotional EatingAnd I Lost 51 Pounds' - Women's Health

Global food trends showcase both how far weve come, and what problems still need to be addressed.

New research at the University of Kent found that diets are undergoing complex changes worldwide. The team reports that parts of the world are shifting towards healthier diets, while other areas are still experiencing malnutrition and obesity as a result of poor food access and security. The overall dynamics also have important implications for environmental sustainability, both good and bad.

There are clear shifts in global food supply, and these trends may be responsible for strong improvements in nutrition in some parts of the world, says Dr Bentham, co-lead author of the paper and a Lecturer in Statistics at Kents School of Mathematics, Statistics and Actuarial Science.

However, obesity remains a long-term concern, and we hope that our research will open doors to analysis of the health impacts of global diet patterns. Equally, we must also consider carefully the environmental impacts of these trends.

For the study, the team analyzed food supply data for 171 countries from the 1960s to the 2010s. They report that South Korea, China, and Taiwan have experienced the largest changes in food supply throughout that timeline, with animal-sourced foods (such as meat and eggs), sugar, vegetables, seafood, and oil crops becoming a much larger proportion of the areas overall diet. Such a shift in diet is to be expected in developing countries, as more disposable income means people can afford more varied meals with more expensive ingredients.

On the other hand, many Western countries have seen a decline in animal-sourced foods and sugar consumption; this trend is especially noticeable in high-income English-speaking countries such as the UK, US, Canada, and Australia, they report. This is likely the product of increased public awareness of the role our diets play in our health and of the latitude to pick what we eat offered by such rich countries (a product of varied supply and high incomes). But this trend isnt limited to the western world. Many countries around the world have seen an uptake in vegetable-based diets, the team explains.

Sub-Saharan Africa remains the worst-off of all global regions in this regard. It still lacks adequate access to a diverse food supply, which the team notes can help explain why the region is still rife with malnutrition.

Despite the limitations here, shifts towards diet adjustment in the rest of the world remain significant. The decline in consumption for animal-sourced foodstuffs and sugar and the greater availability of vegetables are very encouraging to see. Such shifts may be paving the way towards more sustainable, healthier, and more balanced diets, at least in some parts of the world. The team notes that in South Korea, China, and Taiwan in particular, the greater consumption of sugar and animal foodstuffs is correlated with a dramatic rise in obesity rates. Taken together, these findings showcase just how important diet is to public health and environmental protection efforts at the same time.

Advances in science and technology, together with growing incomes, have allowed many nations to have access to a diversity of foods, explains Professor Majid Ezzati from the School of Public Health at Imperial College London, the papers other co-lead author.

We must harness these advances and set in place policies that provide healthier foods for people everywhere, especially those who can currently least afford them.

The paper Multidimensional characterization of global food supply from 1961 to 2013 has been published in the journal Nature Food.

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Global diets are converging, and thats good news for our health and the environment - ZME Science

Protein is responsible for way more than just bulking up your biceps the macro is a part of every cell in your body and helps you perform daily life functions and stay healthy.

Knowing your protein needs and how best to incorporate the macro into your daily diet is vital.

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Your body needs a bare minimum of 0.8 grams of protein per kilogram of bodyweight per day. So if you weigh 150 pounds, you'll need at least 54 grams of protein daily. And according to an observational study that looked at over 12,000 adults, getting enough protein helps support physical health and normal daily functions including everything from walking half a mile to crouching, lifting weight and going up a flight of stairs, per April 2019 research in the Journal of Nutrition, Health and Aging.

The study also revealed that not getting enough protein was also associated with poorer diet quality. What's more, the research showed an increasing trend of poor protein consumption as we age: It observed that 46 percent of older adults do not meet their protein requirements.

Now that you know just how important the vital macro is, make sure to avoid these common protein blunders that can undo your health wins.

While plant-based diets are getting more attention these days for their health benefits as well as their positive effect on the environment, Americans are still eating way too much red and processed meats, a habit that's linked to an increased risk of chronic disease and a shorter lifespan, per Harvard Health Publishing.

Choosing a diet that emphasizes plant proteins such as whole grains, beans, legumes and nuts and seeds can provide amino acids as well as the fiber, vitamins, minerals and antioxidants we need to stay healthy and feel good.

ICYMI: Amino acids are the building blocks proteins are made out of and help carry out protein's important functions. There are both essential and non-essential amino acids: Our bodies can't make essential amino acids and so we need to obtain them via our diets while non-essential amino acids can be made by eating foods with protein, according to the U.S. Food and Drug Administration (FDA).

All essential amino acids can be obtained from plant sources, according to a May 2017 study published in the Journal of Geriatric Cardiology. Plant-based proteins may have lower levels of amino acids compared to animal proteins, but combining plant proteins can give you a complete amino acid profile in addition to other nutrients you won't find in animal protein sources like fiber and phytochemicals.

Additionally, many people don't enough seafood and dairy products to round out their protein consumption, per the FDA. The FDA recommends eating a variety of nutrient-dense protein foods from both plant and animal sources, and notes that processed meats and poultry should be limited.

If you need another reason to focus on meeting your protein needs, get this: People with obesity who follow higher-protein diets at least 1.2 grams of protein per kilogram of body weight were observed to lose more weight and preserve more lean muscle mass as well as enjoy reduced blood pressure and triglycerides, according to a June 2017 clinical review in the Journal of Cachexia, Sarcopenia and Muscle.

Calculate your personal protein needs. The current recommended daily allowance (RDA) is 0.8 grams per kilogram of body weight daily. However, growing research suggests increasing this to 1.2 to 1.6 grams per kilogram of body weight per day to stay lean and reduce the risk for sarcopenia (age-related muscle loss) and osteoporosis.

To meet those needs, limit your intake of red and processed meats and include plenty of plant-based proteins in your diet. Good sources include legumes, nuts, seeds, soy foods, whole grains and leafy vegetables. Round out your diet with seafood, low-fat dairy, poultry and eggs.

"Many Americans think breakfast is only full of carbohydrate-rich foods and therefore tend to skip the meal," Tawnie Graham, RDN, tells LIVESTRONG.com, adding that many people aren't sure how to include protein in their morning meal.

There are many benefits to including protein at breakfast, one of which is weight control. "A high-protein breakfast can help promote weight loss and/or prevent weight gain or regain," says Su-Nui Escobar, RDN. "One key factor is the improvement in appetite control and satiety."

A study compared a 350-calorie cereal-based breakfast with a 350-calorie high-protein breakfast and found that the higher-protein meal was associated with reduced hunger and feeling more full, per the April 2013 study published in the American Journal of Clinical Nutrition. "The high-protein breakfast led to daily reductions in the hunger-stimulating hormone ghrelin, increases in the satiety hormone PYY and reductions in evening snacking particularly of high-fat foods compared with skipping breakfast," Escober explains.

Add eggs into your breakfast routine! An egg scramble with beans and cheese is a great way to boost protein intake at breakfast, says Graham. She also recommends oatmeal with egg whites or adding a poached egg, kale and sauted onions to your oats for a savory option. Need another choice besides eggs? Graham suggests pairing cottage cheese and fruit.

Forking into a thick steak or chugging a protein shake with 40 or 50 grams of protein in one sitting is, unfortunately, not as effective as you might think, says Paige Penick, RDN. "Your body just can't use that much protein at once."

According to research, 0.4 grams of protein per kilogram of body weight per meal or about 20 to 30 grams of protein at each meal is optimal and is the maximal amount your muscles can absorb at once, per a February 2018 study in the Journal of the International Society of Sports Nutrition. Any more provides no additional benefit and excess protein is broken down to glucose or triglycerides for energy storage in muscle or fat.

Dietitian Lisa C. Andrews, MEd, RD, calls getting too much protein in one meal the "shake mistake." "Clients often think they should refuel with a protein shake after a long workout (60 minutes or more) and forgo having carbohydrates. Protein alone won't replace glycogen in the absence of carbohydrates."

Bottom line: "Protein doesn't give you energy (carbs do) and excessive protein isn't always the best for our health," Graham says. "Protein is for maintaining and building muscles, as well as replacing other needed protein in the body."

Spread your protein consumption throughout the day, and stick to 25 or 30 grams max each time you eat, says Penick.

If you need a quick or convenient source of protein, shakes are fine, but you should include some fruit, yogurt, crackers, bread or other quality carbs along with your protein to replete glycogen, says Andrews, who recommends a 3:1 carb-protein ratio (that's 3 grams of carbs for every 1 gram of protein).

Americans love to snack. The problem: Many of our noshes are high in carbs and low in protein. Sure, carbohydrates are your body's ideal energy source, but neglecting protein isn't a good idea if you're trying to curb your appetite or lose weight.

Foods with protein take longer to digest by the body, so there's a health payoff for you, says Cheryl Mussatto, RD, author of The Nourished Brain. Adding protein into your meals can help slow the absorption of carbs, which can help prevent blood sugar fluctuations, Mussatto says. Plus, it'll squelch that gnawing feeling of hunger by keeping you feeling satisfied longer.

Snack smartly by including a high-protein food at each of your mini-meals, Mussatto says. She recommends snacking on Greek yogurt, almonds or walnuts, a boiled egg, low-fat cottage cheese or a glass of low-fat milk, beans, edamame, low-sodium beef jerky, peanut butter or seeds (such as pumpkin seeds).

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Protein Diet: How to Get More Protein the Right Way - LIVESTRONG.COM