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Published October 19, 2015
I often get questions regarding how much protein to eat and sources of protein other than meat. First and foremost, it is important to understand two things_
Protein-containing foods are grouped as either "complete proteins" or "incomplete proteins". The distinction is made based on the amino acids in the protein source.
complementary proteins
eating a variety
How much protein do you need? The quick answer is that there is no "one size fits all" rule when it comes to protein. Technically speaking, consuming 0.8 grams of protein per kilogram of body weight is the minimum amount needed to prevent the body from breaking down existing tissues. A more optimal intake would be around 15-20% of your total calories coming from protein. Both of these recommendations require calculations-- more effort than the average person desires to exert. So again, everyone is different, but I usually tell people to aim for 3-4 protein sources per day, and of course variation and moderation are the names of the game.
As another frame of reference, here is a list of the Recommended Dietary Allowances:
Minimum grams per day | |
Children 1-3 | 13 |
Children 4-8 | 19 |
Children 9-13 | 34 |
Female 14+ | 46 |
Male 14-18 | 52 |
Male 19+ | 56 |
A word of caution- protein is the most difficult macronutrient for our bodies to breakdown. The kidneys bear the burden here as they act as blood filters for our bodies. For a person with kidneys under stress, a lower protein diet would be recommended.
In choosing protein foods, this article about the "protein package" from Harvard's Nutrition Source sums it up nicely-pay attention to what comes with the protein in terms of carbohydrates, fats, and calories.
If you have any questions regarding your protein intake, talk with your doctor or a registered dietitian to help personalize a protein plan for you!
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.
https://www.foxnews.com/health/back-to-basics-protein