Nutrition 101: Proteins
Consuming protein with each meal aids in your body's muscle and bone health while also helping you feel full. The amino acids benefit your immune system and vitamins and minerals boost your hair and skin health. There is a complexity with protein because of the vast variety of foods containing this important nutrient. To help simplify, let's learn about the best sources of protein through whole foods that offer other risk reducing health benefits while considering dietary lifestyles.
Important Education Takeaways
Protein is an essential piece of the diet that provides our bodies with energy. As one of the three major macronutrients, it also plays a vital role in virtually every action in our bodies.
Protein provides amino acids, which are the building blocks for every cell in the body.
Protein supports healthy growth and development.
Protein is essential for repairing, maintaining, and building body tissues, including muscle tissue.
Protein supports the immune system and is important for healing and recovery.
Protein plays a role in enzyme and hormone production.
Protein plays a role in bone health and weight management.
Protein in the diet promotes satiety and helps to regulate appetite.
Protein foods provide a number of important nutrients including iron, zinc, selenium, and B12.
Protein can from a variety of foods, including both animal and plant sources. Be sure to factor in the quality of each protein source when planning your meals.
Animal-based protein foods include meats, poultry, fish, seafood, eggs, milk, yogurt, and cheese.
Opt for quality protein source made that are minimally processed. Limit red meat and avoid processed meats, such as deli meat, breakfast meats, and jerky.
Animal proteins are considered “complete” proteins, meaning they provide all 9 essential amino acids, and are typically used more affectively by the body.
Plant-based protein foods include beans (including soy), lentils, nuts, seeds, and whole grains.
Choose minimally processed whole food options and about meat substitutes with long ingredient lists to consume the highest quality of protein.
Many plant-based proteins are considered “incomplete” proteins, meaning they lack one or more of the 9 essential amino acids.
These foods can still provide our bodies with protein and typically come with additional healthy components such as more fiber, vitamins, minerals, and lower saturated fat counts when compared to their animal-based counterparts.
How much protein to consume varies greatly from person to person. It is important to provide your body with adequate amounts that respond to your daily needs.
Consider your age, body size, calorie needs, activity level, and medical conditions.
In general, most healthy adults need at least 0.8 grams of protein per kilogram of body weight (or 0.36 g per lb).
Elderly adults need at least 1.2 grams of protein per kilogram of body weight (or 0.55 g per lb).
To help meet your protein needs each day, aim to make a quarter of each meal as protein food, or around 20-30 grams per meal. This might look like:
3 whole eggs or 5-8 egg whites
3-4 oz of meat, poultry, or fish
1 cup of beans/lentils with 1 cup of brown rice
1 cup of cottage cheese
1 cup of Greek yogurt topped with 1 oz sliced almonds and 1 Tbs chia seeds
Our bodies use protein more effectively when it is consumed in adequate quantities throughout the day. It is recommended to include a good serving of protein at every meal.
While most people consume plenty of protein each day through their dinner plans. It is important to include healthy protein sources with breakfast, snacks, and lunch.
Eat balanced meals and snacks by including a variety of healthy protein foods in your diet. See below for some easy suggestions to help you meet your protein goals.
Eat a high protein breakfast by adding eggs, Greek yogurt, or cottage cheese.
Add a scoop of protein powder to your morning oatmeal or fruit smoothie.
Have a handful of nuts or a scoop of peanut butter with your fruit at snacks.
Enjoy veggie sticks with hummus and string cheese.
Top your green salad with tuna, chicken, tofu, or beans.
Try lentils with brown rice or quinoa for a plant-based protein meal
Recipes
Recipe of the month: Mediterranean Overnight Scramble
As always, this recipe is the showcase of our live taught, virtual cooking class. Our chef and registered dietitian bring the recipe to life as they walk you through food prep, swaps to meet dietary or taste preferences, plus tips and tools to support you being your own healthy chef at home.
Bonus recipe: Chicken with Mango Cucumber Salsa
From Jamie’s kitchen to yours, our monthly bonus recipes are published on our website and social media the 4th Wednesday of each month. We invite you to browse our recipe collection and come back often to find more flavorful and heart-healthy recipes.
We invite you to join us for the live taught, virtual nutrition classes each month to gather more information on our nutrition topics. This is also an opportunity to ask topic-related questions of our experts as well as connect socially with attendees for idea sharing. As a registered participant for our In the Kitchen program, you receive a few reminders ahead of each scheduled monthly classes, but here’s an easy to remember schedule: Nutrition Education (30-minutes, 2nd Wednesday, 12pm), Cooking Class (up to 60-minutes, 3rd Monday, 12pm).
Contributing authors: Jamie Libera, RD, LD, CCTD, registered dietitian, Providence.