A Holistic Nutritionist Who Specializes In Skin Health Prioritizes Protein & Variety

If you have questions about the intersection of nutrition and skin health, there is one person to ask: Jennifer Hanway, board-certified holistic nutritionist. Hanway specializes in how diet plays a role in our skin's appearance, especially as we age. She works closely with top dermatologists and skin health experts to help optimize patients' diets so they're getting the most important nutrients for their skin health. 

She also, I might add, has beautiful skin herself. Recently she filled me in on what her personal day-to-day nutrition plan looks like (if you're curious, you can listen in on the conversation here). I've personally started incorporating many of her habits into my own choices. I particularly like her approach because it's easy, not prescriptive or restrictive, and offers a lot of variety. 

"But for most people, I say the best change that you can make is actually having a higher protein breakfast," she says. "We've been back and forth so much in wellness on intermittent fasting and all of these things, but the evidence overwhelmingly shows that a protein-based breakfast, even within a couple of hours of waking up, is the best thing that we can do for our metabolism long term."

Here's why it matters for the skin: Our skin is made up of proteins such as collagen, elastin, and keratin. We need to be constantly feeding the body amino acids (often called the "building blocks of protein") so it can keep replenishing our natural supply. So, where do we get these amino acids? By consuming protein.

"This is the reason we need to have more protein in our diet. I always tell people: When you build a house, you want to build a house from the best building blocks you possibly can," she says. "And we constantly need to be giving our bodies new building blocks to be able to regenerate our cells."

When it comes to the skin specifically, it may be missing out on some of that regeneration. "Now, our body unfortunately doesn't prioritize the skin as an essential organ—unlike our brain, hearts, or lungs. So, if we're only eating minimal or even adequate protein, the body won't be able to give those extra amino acids to our skin, hair, or nails to keep them looking healthy," she says. 

As Hanway shares in the episode, the recommended dietary allowance (RDA) of protein is 0.8 gram per kilogram of body weight1 per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements and keep things going, so it's conservative.

Variety isn't just good for your taste buds, but all the research shows that it's amazing for your gut microbiome and overall health. A good rule of thumb from experts is to aim for at least 30 plants per week. And according to Hanway, lunch is a great time to up your numbers. 

"Lunch is what I call a big ugly salad. I'm just grabbing as many leafy greens as I can. I'm making sure I get bitter herbs in there. I add leftover veggies from the night before. Maybe some fermented foods, such as kimchi or sauerkraut," Hanway says. "Then it's extra-virgin olive oil, avocado, and whatever protein I have on hand. I really don't think about it too much."

The point of the Big Ugly Salad is to use your bowl as a vehicle for as many antioxidants, fats, and fibers as possible. "We know that diversity is so important, both in terms of types of fibers and antioxidants," she says. 

One of the biggest differences folks will notice when they start upping their protein intake is feeling fuller, more energized, and more satisfied.