In some of my previous articles, I have covered calories and fats (see links at the end of this article) – what they are and how much you need for good health. Now it's time to move on to protein!
Most of us know all about protein from the recent hype on high protein diets, however, do you really know why protein is important, where to find healthy sources and how much you need? This article will focus on getting to know this essential nutrient along with healthy sources and serving sizes.
What is protein?
- Along with carbohydrates and fat, protein is an essential nutrient.
- Protein is built out of building blocks called amino acids. There are about 20 different amino acids, however, most protein foods are built out of branches and chains of several amino acids. Out of the 20 amino acids, eight are essential, meaning the body can’t produce them and must obtain them from food sources.
- Protein sources can be classified into complete or high quality protein or incomplete and lesser quality protein. The type and amount of amino acids determine how well they will be used by the body for building, etc.
- Complete proteins contain al eight essential amino acids. Animal products such as meat, poultry, fish, dairy and eggs are sources of complete protein. Soy products such as tofu and soymilk, are also a source of complete protein,.
- Plant foods such as grains, beans, nuts and vegetables are incomplete proteins, they may be lacking one or more essential amino acids or lacking an adequate amount of essential amino acids. It used to be believed that you had to combine incomplete proteins at a meal (such as beans and rice) to make a complete protein, but now we know that it was what you eat over the day that matters. If you eat a variety of plant foods over the day, you will get enough complete proteins.
Why do you need protein?
- Protein serves as a building block for muscles, cartilage, bones, skin and blood as well as hormones, vitamins and enzymes.
- Protein-rich sources are a good source of B vitamins, iron, zinc and magnesium.
- Protein helps keep your immune system strong.
- Protein when combined with carbohydrates and a small amount of healthy fat helps keep you satiated longer.
- A protein containing meal after endurance activities and help with the repair of muscles.
How much do I need?
- Most Americans get enough protein, however, they do not vary their choices enough. Try to include a variety of animal and plant protein sources in your diet. If you are vegetarian, you can still get enough protein from plant sources.
- The Institute of Medicine recommends 10-35% of your calories come from protein. Diet.com meal plans average 20-25% of calories from protein. If you are following a 1200 calorie diet, this is equal to 60-75 g per day and 75-94 g per day for a 1500 calorie diet.
- Protein needs may vary depending on your health. For example, poorly controlled diabetes and kidney disease warrant less protein in the diet. Always check with your health care provider if you have diabetes or kidney disease.
- An easy way to make sure you are getting enough protein is to aim for 5-6 ounces of meat or meat equivalents each day. 3 ounces looks like a deck of cards.
What are healthy sources and serving sizes?
- 1 ounce of protein is equivalent to 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 tbsp peanut butter, 1 egg, ¼ cup cottage cheese, ½ oz nuts or seeds, ¼ cup tuna, ¼ cup tofu.
- Healthy sources include chicken or turkey breast, lean ground turkey, extra lean ground beef, fish and shellfish, beans, tofu, tempeh, nuts (eat in moderation), pork tenderloin, flank steak, round or sirloin. Low-fat milk, yogurt and cheese are also good sources of protein.
To Read More about Calories and Fats:
http://www.lestout.com/article/health-beauty-fitness/diet/the-fact-about-fats.html
http://www.lestout.com/article/health-beauty-fitness/diet/understanding-calories.html
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personalhealth and necessary treatments.
