What are Proteins?

Proteins are made up of long chains of amino acids. These amino acids serve as building materials for all out bodies’ cells and tissues (including our muscles, skins, bone, heart, liver, and other organs). Amino acids also are used to make many vital compounds in the body such as enzymes (for digesting food), hormones (for regulating metabolism), and anti-bodies (for fighting infection). Without adequate amino acids from protein in our diet, we being to break down our own bodies’ protein (i.e. muscles and organs) to get the amino acids we need. Your body is about 20% protein by weight. It is about 60% water.

 

How Much Protein Do I Need?

The recommended dietary allowance (RDA) for protein is based on how much you weigh. The RDA is about 0.4 grams protein for every pound of body weight.

Examples:

• 120 lb. Woman needs 48 grams of protein per day (120 lb. X 0.4 grams/lb.)
• 160 lb. Man needs 64 grams of protein per day (160 lb. X 0.4 grams/lb.)

Some individuals need more protein than the RDA. Growing children and teens, athletes and dieters who are restricting their calorie intake may require up to two times the RDA. You can easily meet your protein needs by choosing a balanced diet with approximately 10-20% of your total daily calories coming from protein.

 

Is It Better to Eat Animal or Plant Proteins?

Both are good sources of protein. Animal protein is considered “complete” because it contains all the essential amino acids your body needs. Most plant proteins are “incomplete” because they are missing one or more of these essential amino acids. However, by consuming a variety of plant proteins throughout the day (i.e. Beans, grains, nuts and vegetables), it is easy to get the full complement of essential amino acids.

 

Where is Protein Found?

The two food groups that are the richest sources of protein are the meat and alternatives group and the milk group. One ounce of meat, chicken, or fish and one cup of milk provides 7-8 grams of protein. One egg, 1/2 cup of beans, or 1/4 cup of nuts is equivalent in protein to one ounce of meat.

Breads, cereals, grains, and vegetables also provide some protein (about two to three grams per one slice of bread or 1/2 cup of cooked grains or vegetables).

Animal Sources

• Lean Meat and Poultry, 3 oz = 24-27 grams
• Fish and Shellfish, 3 oz = 18-22 grams
• Milk and Yogurt, 1 cup= 8 grams
• Cheese, 1 oz slice= 7 grams
• Cottage Cheese, 3/4 cup=23 grams
• Eggs, 1 whole or 2 egg whites or 1/4 cup egg substitute= 7 grams
• Plant Sources
• Soy Foods
  —Tempeh, 4 oz (1/2 cup) =24 grams
  —Firm Tofu, 4 oz= 10 grams
  —Soy Burger, 1 patty= 11-13 grams
  —Soy Milk, 1 cup= 7-10 grams
• Lentils and Beans, 1 cup= 15 grams
• Nuts, 1 oz (1/4 cup)= 6 grams
• Nut Butter, 2 tbsp.= 8 grams
• Vegetables, 1/2 cup cooked= 2 grams
• Grains
  —Bread, 1 slice= 3 grams
  —Rice, Pasta, Cereal, 1/2 cup= 3 grams
  

Do I Need to Eat Protein at Every Meal?

It’s a good idea to try to include a protein-rich food with each meal. Not only will this help you meet your protein needs, but it also has other benefits:

• Protein gives satiety to meals, so that you feel full longer. Protein takes longer to digest, and so it enters and leaves your blood more slowly and steadily.

• Protein keeps you feeling more alert, so you don’t feel sluggish after eating. Protein prevents excessive production of serotonin ( a brain chemical that causes sleepiness). When carbohydrates are eaten alone, serotonin production and sleepiness increase.