Protein is a vital nutrient of life. Protein is needed for your body to grow or repair itself. The amount of protein needed depends on factors such as age, sex, health status and activity level. Muscles are mostly what is thought of to contain protein but other body tissues like organs, hair and eyes are also made of protein. Protein is beneficial in helping fight infection, carry fat, vitamins, minerals and oxygen around the body, build and contract muscles, and clot blood.
Foods that Contain Protein
Protein is found in both animal and plant-based foods, but some sources are considered to be better choices than others. This is due to the influence different foods have on heart health. Plants that include low-fat dairy products, skinless poultry, fish, beans, lentils, and soy foods like tofu and tempeh can help with blood pressure and cholesterol levels. Some healthy protein choices include:
Meat, poultry and eggs: lean cuts of beef, lamb, goat, pork loin, skinless chicken and turkey, quail and duck
Fish and Seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish
Low-fat or fat-free dairy foods: yogurt, milk, cheese, cottage cheese
Legumes: beans, split peas, lentils, soy
Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds, pistachios
Although, it is important to state that foods rich in protein may also be high in saturated fat. High intakes of saturated fat can be dangerous and increase the risk of heart disease. Limit protein foods that are high in saturated fat like:
Meat and poultry: bacon, chicken fried steak, Chorizo sausage, fried chicken, hot dogs, lunch meats, organ meats, processed meats, sausage and spareribs
Fish and shellfish: breaded and fried options
Whole fat dairy: whole milk and other whole-fat dairy products
Getting the Right Amount of Protein
Healthy adults should aim for the Recommended Dietary Allowance of protein for their age and sex. Although, individuals who are physically active, pregnant or breast-feeding, or who have certain medical conditions should consume more protein. It is recommended to vary your protein sources.
MyPlate includes general protein recommendations for individuals ages 2 and older.
Age Sex Daily Protein Recommendation
2-3 years Female and male 2 to 4 ounce equivalents
4-8 years Female and male 3 to 5½ ounce equivalents
9-13 years Female
9-13 years Male 5 to 6½ ounce equivalents
14-18 years Female 5 to 6½ ounce equivalents
14-18 years Male 5½ to 7 ounce equivalents
19-30 years Female 5 to 6½ ounce equivalents
19-30 years Male 6½ to 7 ounce equivalents
31-50 years Female 5 to 6 ounce equivalents
31-50 years
Male 6 to 7 ounce equivalents
51 years and older Female 5 to 6 ounce equivalents
51 years and older Male 5½ to 6½ ounce equivalents
One-ounce equivalents of protein foods include:
1-ounce cooked meat, poultry or fish
¼ cup cooked beans or lentils
1 egg
¼ cup or 2 ounces tofu
1-ounce cooked tempeh
Protein is commonly served in more than one ounce. A piece of meat the size of a deck of cards, a can of drained tuna and a small chicken breast half are about three ounce-equivalents of protein each. Additionally, whole-grain and dairy foods contain protein. Americans overall get enough protein but lack variety. Varying protein sources is strongly recommended. A way to do this is by changing your protein source to include seafood twice a week and include legumes more often in place of other proteins.
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