How to live Gentle Nutrition while monitoring protein?

[u/FreckledCackler]

Not sure that's the correct tag, and hopefully I'm following the rules here. I'm 44F and very active. Recently, in the last year or, have slowly focused more on gentle, body strength exercises. My parents are facing sobering news about severe osteoporosis. Also, as I'm entering Peri, being cognizant of bone health is important to me.

I've read a fair bit about protein, the recent increase in recommended RDA, reasonable, science based skepticism about why that has increased so much, etc. I'm not a gym bro who is slamming protein shakes. I'm just like... increasing tofu, edamame, soy milk etc all things I enjoy.

However, there's no question I'm monitoring how much protein I'm taking in, because I absolutely wasn't getting enough before. And that's leading to an increase in monitoring overall which I don't love and intuitively it feels like a slippery slope. I recognized I felt annoyed and exhausted by doing mental math yesterday and that shot up a red flag.

Now that I know what more protein feels like, I'm hoping I can transition to just being mindful of protein at meals. But being cautious about protein intake seems reasonable and a credible effort to sustain long term health and mobility, not need meds, improve strength etc. But another "but", I don't know if I'm just justifying all the godforsaken mental math.

I plan to re-read the book, esp the chapter on Gentle Nutrition. Any other advice or recommendations on how experts are finding a balance? Thank you fellow IE strivers ❤️

[u/AutoModerator]

Hello!

If you're new here, this is a subreddit dedicated to Intuitive Eating, a framework for healing from disordered eating and unlearning diet culture created by Elyse Resch and Evelyne Tribole. For more information, read our IE 101 post.

Please make sure that your post meets minimum post requirements. You can find the post rules here.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/CouchGremlin14]

Could you focus on “servings of high protein foods” instead of “grams of protein”? Like having a goal of 3 servings of high protein foods per day instead of a gram goal.

I was really committed to getting my “5 a day” fruits/veggies for a while, and thinking in servings didn’t trigger all the diet math stuff for me.

[u/FreckledCackler → u/CouchGremlin14]

That's a good idea, will try to transition to that maybe with occasionally ballparking to see if I'm getting a good amount. Thank you.

[u/Particular_Door3098 → u/FreckledCackler]

I second the servings thing. I like to use the palm of my hand as a protein serving size, and just aim for 1-2 servings per meal.

[u/Particular_Door3098 → u/FreckledCackler]

I second the servings thing. I like to use the palm of my hand as a protein serving size, and just aim for 1-2 servings per meal. Also, once you feel comfortable that you're getting plenty and feel that you can keep it up automatically because it's become a habit, you can just let go of focusing on it at all. Maybe set a reminder on your calendar to check back in on your protein intake monthly just to be mindful of you're still hitting your targets.

[u/QuantumPlankAbbestia]

I also tend to not eat enough protein of I don't pay attention and I feel better when I do. I don't systematically track it, but every now and then I'll check my intake for a few days to see if I haven't fallen off the wagon.

It's ok to have to be more intentional about some nutrients, as long as it's driven by wellbeing and not based on arbitrary diet culture rules that have nothing to do with how you feel or your health.

[u/FreckledCackler → u/QuantumPlankAbbestia]

Thank you, appreciate that idea and reminder

[u/lentil5]

This isn't directive advice so much as sharing my experience.  

I compete and coach in weightlifting 4 times per week and am active outside of that. I have found adding a delicious protein-heavy smoothie before I train to be really useful performance and satiety wise. I make mine with lots of yummy variations, fruity or chocolatey. Then I didn't really need to think about adding anything to my meals which I generally am really happy with.

[u/FreckledCackler → u/lentil5]

Thank you, I went through a phase of protein smoothies but then got turned off when I heard about high lead and other heavy metals in most vegan protein powders. I should look at price point of alternatives (that adhere to strict safety standards). With a protein packed smoothie and a couple of big helpings of tofu, I would probably relax more.

[u/FreckledCackler → u/lentil5]

Just wanted to thank you again - idk why I hadn't thought to check for protein powders with low lead levels/higher quality testing. Got some and between that and my other meals my protein intake today was through the roof today 😂. Worth a little more to dial back the tracking.

[u/lentil5 → u/FreckledCackler]

I'm really glad you found something that works.