All About Protein

Written by Michal Shelton, RDN, LDN
June 13, 2021

Protein is an important macronutrient that as a dietitian I often end up discussing with patients. Although an actual protein deficiency is rare in the United States, ensuring that a person has adequate protein at all meals and snacks plays an important role in overall health. Adequate protein intake can help to balance blood sugar, maintain muscle mass and plays an important role in appetite control which may aid weight loss.

Individual protein needs vary depending on age, gender, physical activity and genetics. The general recommendations for protein are 0.8-1g/kg of body weight or 10-30% of daily calories. As you can see that’s a wide range and allows for much variability. However an important aspect people sometimes don’t realize is that protein intake should be evenly distributed throughout the day, not just eaten at one meal. I’ve had patients who feel they are able to eat healthy up until dinner when they struggle with overeating and choosing less nutritious foods. After further examining their diet they often realize the reason they struggle with overeating is that they weren’t getting enough food (specifically enough protein) earlier in the day.

As a functional dietitian I also work with patients who may have sensitivities to common sources of protein like eggs and dairy. I see other patients choose to follow a vegan diet in which getting adequate protein is something they need to be more mindful of. It is for this reason that I often recommend protein powders for patients. Protein powders are a convenient and versatile way to add protein to meals or snacks that may otherwise lack it. They can be used to make smoothies, mixed into nut butters, added to baked goods or incorporated into dairy free yogurt.

At the Holistic Healing Center we carry a variety of protein powders both sweetened and unsweetened including collagen (beef and marine), bone broth powder, grass fed whey, and pea and rice protein varieties.

If you would like more information on the specific protein powders we carry feel free to email Michal at

To purchase protein powder or set up a nutrition appointment to talk in detail about your diet please call our office at 215-794-7880.

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