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It's common to be concerned with whether or not you’re eating enough protein for good health. The truth of the matter is we don’t need as much as you might think and it’s very easy to get your daily protein, even if you’re a vegetarian. One thing is for certain, protein deficiency is not a problem in the healthy American population.
Protein was the first substance to be recognized as a vital part of living tissue. Dietary proteins are involved in building and maintaining body tissues and other special metabolic functions. As an energy source, proteins are equivalent to carbohydrates in providing the same calories per gram. Proteins play a major role not only in the structure of our body tissues, but also in the formation of enzymes and the function of the immune system. They also aid in the transportation of certain vitamins and minerals as well as cholesterol and triglycerides.
When it comes to dietary protein, there are differences is the quality and digestibility of the different types. For example, the protein in eggs has a higher digestibility than that in soy flour. Not to worry though, protein is in many foods that we eat on a regular basis, so as long as you choose a balanced eating plan to supply you with the nutrients you need, you don’t have to worry.
Meats: chicken, fish, beef, pork, seafood
Meat alternatives: soy beans, nuts, legumes, textured soy protein, tofu, eggs
Dairy: milk, cottage cheese, yogurt, cheese
Grains, some vegetables and fruits provide little protein in comparison to the other groups, but it all adds up in the end.
The Recommended Dietary Allowances (RDA) suggest 10-35% of our calories come from protein. Based on a 2,000 calories diet, 50 grams of protein a day would represent the low end of that recommendation. For the healthy adult, another way to calculate your needs is to multiply your body weight (in kilograms) by 0.8 grams. To covert your body weight from pounds to kilograms simply divide your weight by 2.2.
Weight (in kilograms) x 0.8 grams = protein requirements per day
3-ounce piece of chicken has 21 grams
1 cup of milk (skim, low fat or whole) has 8 grams
1 egg has 7 grams
1 4-ounce cup of Greek yogurt has 10 grams
½ cup beans has 6 grams
If you just ate the 5 items listed above, you’d already reach your minimum protein goal and that doesn’t include all the other items that are lower in protein, but still contribute to your goal.
Breakfast: 1 egg, toast & fruit -- 10 grams
Snack: 1 banana -- 1 gram
Lunch: 2 ounce turkey & cheese wrap -- 25 grams
Snack: 1 oz mixed nuts -- 5 grams
Dinner: 3 oz salmon, baked potato and salad -- 21 grams
Total: 62 grams of protein
So the bottom line is eat a variety of foods, three meals a day and don’t worry about counting those protein grams. To learn more about your calorie needs and additional information on ways to get your daily protein, go to My Pyramid where you’ll enter your age, sex, height, weight, and activity level.
Photo 1: Stephen Firmender, Dreamstime
Photo 2: Melinda Nagy, Dreamstime
Photo 3: Dvarg Vasiliy, Dreamstime