Protein is also important for muscle strength and repair, says Mackenzie Burgess, RDN, the owner of Cheerful Choices. Increasing the amount of protein in your diet even slightly, from 18 to 20 percent of your total calories for the day, can help improve the quality of food choices you make, including fewer refined grains and added sugar and more green veggies, a study published in Obesity found. “It’s like filling your gas tank before a road trip,” says Amanda Sauceda, RD, the founder of The Mindful Gut. Your body needs protein throughout the entire day, but it’s especially important to get enough in the morning. Plus, if you up your protein first thing in the morning, it’ll keep you full and satisfied. Not only is it your body’s first opportunity to get nutrients, but it sets you up to make better food choices for every other meal (and snack). There’s a reason for the tried-and-true motto that breakfast is the most important meal of the day.
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