Although protein has become a bit of a buzz word lately, it is true that it is essential for our health. It is the building block for our bodies, utilized for growth and repair of not just our muscles but all other tissues, from our organs to our skin. It is also important for other functions, such as fighting illness and transporting nutrients throughout our bodies. Even though it is crucial for maintaining our health, people's protein needs differ based on several factors. These include age, sex, current health, and physical activity levels. Some people may need to eat more than others.
How Much Protein is Enough?
The Recommended Dietary Allowance is a baseline for daily protein needs based on age and sex. People’s exact needs may increase for various reasons, such as being highly physically active, pregnant, or possessing certain medical conditions.
The following are the daily recommendations for maintaining health:
- Females and Males 1-3: 13 grams per day
- Females and Males 4-8: 19 grams per day
- Females and Males 9-13: 34 grams per day
- Females 14-18: 46 grams per day
- Males 14-18: 52 grams per day
- Females 19 and older: 46 grams per day
- Males 19 and older: 56 grams per day
As mentioned before, these recommendations are a general guideline for maintaining health. People’s needs may increase based on lifestyle factors.
What Foods Contain Protein?
Many animal and plant-based foods are high in protein. Some protein sources have better influences on heart health than others. Recommended protein sources include poultry, fish, low fat dairy products, and legumes.
Some beneficial choices that are high in protein include:
- Meat, poultry, and eggs: lean cuts of red meat, skinless poultry like chicken and turkey, and fresh eggs
- Fish and seafood: salmon, tuna, cod, shrimp, catfish
- Low-fat or fat-free dairy products: Greek yogurt, milk, cheese, cottage cheese
- Legumes: beans, lentils, soy
Some protein sources can be high in saturated fat, which can be harmful for heart health.
Protein sources that should be limited due to saturated fat content include:
- Meats and poultry: bacon, fried meats, lunch meats, fatty-cut red meats, and processed meats
- Fish and seafood: fried and breaded choices
- Whole-fat dairy: whole milk and other whole fat options
Eating a large variety of protein sources weekly is best for health, as it offers plenty of other nutrients that come with the foods. Try to incorporate different foods into your diet to maintain nutrients and keep meals exciting.