KTK-Nutrition

Protein is having a  moment . Walk down any grocery aisle and you’ll see “PROTEIN!” splashed across labels—even on foods that aren’t exactly protein powerhouses (looking at you, cereal boxes). The truth is, most Americans get enough protein without trying. But what happens if you  don’t ? WebMD  highlights several important signs your body may be running low on this essential nutrient. Let’s break it down. 🍽️  How Much Protein Do You Actually Need? The Recommended Daily Allowance (RDA) for protein is  0.36 grams per pound of body weight .  Online protein calculators  can help you pinpoint your needs, but here are a few examples: A  55-year-old active woman  needs about  54 grams  of protein per day. A  55-year-old active man  needs around  65 grams  per day. Athletes  or people with intense training schedules may need  0.5–1 gram per pound  of body weight daily. Your needs depend on age, activity ...

Every January, people rush to set resolutions that revolve around restrictions --cutting carbs, giving up sugar, losing weight fast. But 2026 is shaping up to be the year of  adding  nourishing habits rather than taking things away. Nutrition experts are encouraging a more balanced, sustainable approach to wellness. Instead of focusing on deprivation, focus on building habits that support energy, gut health, and long‑term well‑being. Below are simple, science‑backed habits you can start today. Included are some of my and others’ recommendations including those by  a   nutritionist  in London, Kate Llewellyn-Waters, on how you can adopt  a healthier lifestyle.    🥚  1. Prioritize Protein at Every Meal Protein helps keep you full, supports muscle health, and stabilizes energy. In 2026, dietitians emphasize a “smarter focus on protein,” meaning high‑quality sources balanced with whole foods. ( MyFitnessPal )   Top Protein Picks Eggs  ...

Who doesn’t love eggs?    In an omelet or scrambled for breakfast or egg salad sandwiches for lunch or hard-boiled eggs for a snack.    For many years eggs were given a bad rap because of cholesterol.    At one time even the American Heart Association recommended limiting egg consumption.    With newer research we can enjoy eggs once again.   🥚  What about eggs and cholesterol?  New  research  has not found a link between egg consumption and heart disease, even among men at genetic risk for heart disease.  It seems high blood cholesterol levels are more linked to the saturated fat in meat and trans fats rather than the cholesterol in eggs.  In one Finnish  study , over 1,000 men were followed for 21 years.  They found egg consumption and dietary cholesterol did not significantly increase risk of heart disease.  Harvard  notes , “For most people, an egg a day does not incre...

One of the nutrition topics trending today is “what are high-protein snacks”?    I see cereals advertising “protein”.    But cereals aren’t really a good source of protein.    But many foods are.    Whether young or old, we need protein in our diets.    Young people need protein for growth and muscle development.    Older people need protein to help maintain their muscle mass and prevent sarcopenia – the loss of muscle mass as one ages.   What about cereal and protein? As noted, some cereals advertise “protein” on their label such as Cinnamon Cheerios Protein.    But ask AI if Cheerios are a good source of protein and the answer is: “Cheerios are not a good source of protein on their own”.    Why?    Because cereal provides only a small amount of protein, about 3-5 grams, and the protein isn’t the highest quality.    Cereals like Cheerios are great for adding whole grains to your day...

We have all seen frail, elderly people who have seemed to have lost a lot of muscle.   But did you know that you start losing muscle long before you become elderly?   Studies have found that after the age of 30, yes 30, you begin to lose about 3-8% of your muscle mass per decade.   This loss accelerates after the age of 60.   Environmental Nutrition (April 2024) has a great article, “Preserving Muscle is a Key Part of Healthy Aging”.   But this information isn’t just for the elderly but for anyone who wants to preserve muscle mass.    What is sarcopenia? Sarcopenia is a fancy name for losing muscle and muscle strength as we age.   Building muscle requires your body to make muscle protein.   Unfortunately, our body’s ability to make muscle protein declines as we age.   Sarcopenia is more common in people over 60 and it affects both men and women.   Studies estimate about 5-13% of people over 60 have sarcopenia and up to “50% o...