How much protein do I need?
Protein is essential to our existence, because it is in every cell of our body; it is sometimes called the life of the building block. It is one of the three categories of macronutrients, as well as fats and carbohydrates, we need to consume daily to the health and proper functioning of the body. Proteins contribute to many processes in the body, such as maintenance and repair our muscles, skin and nails, to name a few.
According to the Ministry of Agriculture, diets containing a sufficient amount of US proteins have been shown to reduce fatigue, support healthy muscles and contribute to healthy aging and play a role in weight loss. The Centers for Disease Control and Prevention recommends that 10-35% of your daily calories come from protein. Recommended daily allowances for protein, vary by age as follows:
| Children aged 1 to 3 | 13 grams |
| children ages 4 to 8 | 19 grams |
| children aged 9-13 | 34 grams |
| girls ages 14-18 | 46 grams |
| Boys ages 14 to 18 | 52 grams |
| women aged 19 - 70+ | 46 grams |
| men ages 19 - 70+ | 56 grams |
protein is easy to incorporate into a healthy diet. Here are some types of proteins and their benefits:
- Eggs / lean meats - The eggs are considered a complete protein, meaning it contains all the essential amino acids that our body does not produce itself or in sufficient quantities. Protein is found abundantly in muscle tissue of animals such as chicken, beef, pork and fish. When you eat meat of animals, it is recommended that they are skinny fat and preferably without skin.
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Dairy - Protein derived from dairy products like milk, yogurt and cheese contain varying amounts of fats and carbohydrates, as well as proteins. Greek yogurt is a dairy popular source rich in protein, since it retains more of the natural protein and regular yogurt
- nuts / legumes / cereals -. These are excellent sources of protein and healthy fats like. They are not as dense protein than meat, but still recommended to be incorporated into your diet. One cup of beans has about 16 grams of protein.
- Protein Powders - derived from different natural sources such as dairy products; called whey or casein, soy, eggs and beef. These are normally consumed after high intensity workouts or supplemented in diets deficient in protein. Normally, the protein content varies from 5-50 grams per portion depending on the powder.
Before making changes to your diet, it is recommended that you consult your physician or health care provider. A dietitian, nutritionist, or a wellness coach recorded may be able to help you create a personalized healthy meal plan to meet your needs.
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