6 common protein mistakes

1. Skipping protein at breakfast

A common pitfall of the typical American diet is eating too little protein at breakfast and too much at dinner.

"Some studies estimate that Americans on average get about half their total daily protein intake at dinner alone," O'Connor writes. That's often because dinner is when we turn to foods like chicken, steak, or fish — while breakfast tends to revolve around bagels, cereals, and pastries that are high in refined carbs and low in protein.

Eating protein promotes satiety and helps to balance your blood sugar levels, said Anne Kozil, a registered dietitian nutritionist at Colorado State University. Without protein, Kozil adds, cravings and overeating later in the day become more likely.

"We store carbohydrates, we store fat, but we don't store protein — so we do need to eat it every day," Kozil said. "If we consume too little protein for too long, then we resort to consuming our muscle mass as a protein source, which you don't want to do."

Kozil advises aiming for 25 to 30 grams of protein at breakfast. Easy ways to get there include eggs, Greek yogurt, cottage cheese, or smoothies made with protein powder. Even modest upgrades — such as adding a couple of scrambled eggs to a bagel or topping oatmeal with nuts and seeds — can make a difference.

2. Mistaking peanut butter for a protein powerhouse

Despite its reputation, peanut butter is not the protein-packed food many assume it is.

"If you read the nutrition label on any jar of peanut butter, you will see that it's mostly fat," said Jose Antonio, professor of health and human performance at Nova Southeastern University and CEO of the International Society of Sports Nutrition. "The fat is good for you. But don't fool yourself into thinking that you're getting a lot of high-quality protein."

A standard two-tablespoon serving of peanut butter contains about seven grams of protein, but also 16 grams of fat and 190 calories. While it's rich in healthy fats and nutrients, peanut butter is far more calorically dense than lean protein sources like chicken, eggs, or Greek yogurt.

"Peanut butter is a healthy food, but calories still matter," Antonio said. "If you want to gain weight, eat a bunch of peanut butter. It's not a great source of protein."

3. Falling short on protein with age

Protein needs shift over time, and many older U.S. adults aren't getting enough to support healthy aging.

"As people age, we have less and less muscle mass, which makes it even more important to protect the muscle that we have," said Katie Dodd, a registered dietitian and founder of The Geriatric Dietitian blog.

Compounding the issue is a biological reality called anabolic resistance: the older we get, the less efficient our muscles become at processing protein.

The current recommended dietary allowance — 0.36 grams per pound of body weight — is a baseline to avoid malnutrition, not to maintain optimal health. Dodd recommends that older adults aim for 0.45 to 0.54 grams per pound. For example, someone weighing 150 pounds would need to consume about 68 to 81 grams of protein per day.

Yet many Americans don't even meet the lower threshold. One study cited by O'Connor found that up to 30% of older adults in the United States, Canada, and Europe were under-consuming protein.

"We need muscle to do everything — even simple things like getting out of bed, walking down the stairs and brushing our teeth," Dodd said. 

5. Neglecting seafood

Seafood is one of the most nutrient-rich protein sources available — but most Americans don't get enough. Just 10% of U.S. adults meet the recommendation of two servings per week.

A 3.5-ounce serving of salmon delivers at least 22 grams of protein and essential omega-3s that support heart and brain health. Oysters, sardines, trout, and mussels are other high-protein options rich in minerals and anti-inflammatory fats.

"People who ate half a serving of fish per day, which is roughly two ounces, were 12 percent less likely to die early than those who ate little or no seafood," O'Connor writes.

6. Overlooking plant-based protein

Pulses — like lentils, chickpeas, black beans, and pinto beans — are packed with protein, fiber, vitamins, and minerals. But Americans eat less than half a cup per week, well below the recommended one to three cups.

"Eating just a single cup of cooked lentils, black beans or pinto beans (or a combination of the three) would deliver 15 to 18 grams of protein and about 15 grams of fiber — more than half your daily fiber needs," O'Connor writes.

Kozil emphasizes the importance of beans over other sources of protein in the diet.

"I'm certainly not demonizing meat," Kozil said. "But I think beans are the best food in the entire world. They have a lot of fiber — which we don't get enough of as a society — and they're cheap, filling and full of protein."