Protein is key to overall health and wellness, but when it comes to including protein in meals, many people struggle with portion size – ending up with too little, or way too much. A good rule of thumb is to keep your protein portion about the size of a deck of cards. Protein provides sustained nutrition for our bodies, and performs many important functions:

• Balance blood sugar: When you eat carbs, your body breaks them down into glucose. A high amount of carbohydrates means a spike in blood sugar – which is great if you need a quick boost. If you need sustained energy, however, protein is the way to go. Protein is broken down into components called amino acids, which do not elevate blood sugar. Amino acids are the building blocks for new proteins, and are integral to all kinds of cellular and metabolic processes.

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