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Protein seems to be everywhere these days, but is it hype or a true necessity?
Protein is an essential macronutrient alongside carbohydrates and fats. It is vital for growing, maintaining, and repairing muscle. It is composed of amino acids, nine of which are essential and must come from our diet. Additionally, protein supports immune function, bone health, and oxygen transport while promoting a feeling of fullness—which is why it plays a key role in weight management.
How much protein do you need? This varies based on age, fitness level, and health status. The minimum Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. For a 175-pound person, that equals roughly 60 grams per day.
You can meet your needs through a mix of animal and plant sources:
– Lean Animal Sources: Lean red meat, skinless poultry, fish, eggs, and low-fat dairy like non-fat Greek yogurt and cottage cheese.
– Plant Sources: Legumes (beans, lentils, chickpeas), soy (tofu, tempeh, edamame), nuts, seeds, and whole grains.
Here are a few quick tips to meet your daily protein goals:
– Include protein with every meal: Try Greek yogurt at breakfast, beans on your lunch salad, and grilled chicken for dinner.
– Smart snacking: Keep nuts, edamame, or hard-boiled eggs on hand.
– On-the-go options: Protein powders or premade shakes can help when you are busy.
If you would like personalized guidance, consider asking your healthcare provider for a referral to a registered dietitian. Please note that Medicare covers nutrition education for individuals with diabetes, chronic kidney disease, or a BMI over 30.