Protein: A key nutrient for weight management and overall health

This column is part of a monthly nutrition education series written by Haley Hester, MA, RDN, LD, registered dietitian nutritionist at Daviess Community Hospital, to provide practical, evidence-based guidance to help individuals make informed choices about their health.

Protein is often associated with athletes and bodybuilders, but its role in everyday health is just as important. Adequate protein intake supports weight management, helps maintain muscle mass, and contributes to overall metabolic health, making it a vital component of a balanced diet for people of all ages.

One of the key benefits of protein is its effect on metabolism. Protein has a higher thermic effect of food, meaning the body burns more calories digesting and processing protein compared to carbohydrates or fats. This increased energy expenditure can support weight loss efforts when combined with consistent, healthy eating habits.

Protein also plays an important role in appetite control. Feeling satisfied after meals is essential for maintaining a consistent calorie intake. Protein helps increase satiety by stimulating hormones such as leptin and glucagon-like peptide-1, which signal fullness to the brain. When meals include adequate protein, individuals are often less likely to experience persistent hunger or frequent cravings.

Preserving muscle mass is another critical benefit of adequate protein intake, particularly during weight loss. Protein provides the building blocks needed to maintain muscle while in a calorie deficit. Maintaining lean muscle mass supports a higher resting calorie burn and contributes to long-term metabolic health.

Protein needs vary based on factors such as age, activity level, body size and medical history. Individuals with certain health conditions, including kidney disease, should consult their physician or a registered dietitian to determine appropriate protein intake. For many people, spreading protein intake evenly throughout the day can be beneficial. A general example goal may range from 20 to 40 grams of protein per meal, with protein also included in snacks to support daily needs.

Protein can come from both animal and plant sources. Lean animal proteins such as chicken, turkey, fish, eggs and dairy products provide high-quality protein while helping limit excess calories. Plant-based options such as beans, lentils, nuts and seeds offer the added benefit of fiber, which supports digestive health and further promotes satiety.

Simple strategies can help increase protein intake without making meals complicated. Including a protein source with each meal and snack, choosing Greek yogurt instead of regular yogurt, adding beans or lentils to salads and pasta dishes, or pairing protein with vegetables when cravings arise can all contribute to more balanced eating patterns.

At Daviess Community Hospital, nutrition education and counseling are an integral part of patient care across inpatient and outpatient settings. Registered dietitians work closely with individuals managing diabetes, heart disease, weight concerns and other chronic conditions, providing personalized guidance that fits each patient’s lifestyle and health goals.

Protein is not about perfection or restriction. It is about making informed choices that support long-term health, energy and well-being. Small, consistent changes can make a meaningful difference.

Haley Hester, MA, RDN, LD, is a registered dietitian nutritionist at Daviess Community Hospital in Washington, Indiana. She provides inpatient and outpatient nutrition care and specializes in diabetes and nutrition education, heart health, weight management and medical nutrition therapy for chronic conditions. Haley earned her bachelor’s and master’s degrees in dietetics and nutrition from Ball State University and is a licensed dietitian in Indiana. For more information about Daviess Community Hospital’s Diabetes and Nutrition Education, visit www.dchosp.org/dietitian.