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 part of the diet in providing our bodies with energy. As one of the three major macronutrients, it also plays a vital role in virtually every action in our bodies.
Provides 20 amino acids – the building blocks for every cell – including 9 essential amino acids (must get from food as our bodies cannot produce). Several important nutrients are also provided: iron, zinc, selenium, and B12.
Supports healthy growth and development to include our immune system and in the healing and recovery process.
Essential for repairing, maintaining, and building body tissues, including muscle tissue.
Plays a role in enzyme and hormone production, and in bone health and weight management.
Promotes satiety and helps to regulate appetite.
How much protein we should consume varies greatly from person to person. It is important to provide our bodies with adequate amounts that respond to our 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.).
Example: 140 lb. adult: 140 x .36 = 50 grams per day
Elderly adults need at least 1.2 grams of protein per kilogram of body weight (or 0.55 g per lb.).
Example: 140 lb. elderly adult: 140 x .55 = 77 grams per day
Helpful measurements:
1 oz meat/poultry/fish/egg = ~7 grams of protein
1 cup beans/lentils = ~15 grams of protein
To help meet your protein needs each day, aim for a quarter of each meal being protein food, or around 20-30 grams per meal. This might look like:
3 whole eggs or 5-8 egg whites (limit to 7 eggs per week)
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
Learn more about protein across the ages from our Ask the RD blog.
Protein is found in a variety of foods, including both animal- and plant-based sources. Be sure to factor in the quality of each protein source when planning your meals.
Animal-based proteins include meat, poultry, fish, seafood, eggs, milk, yogurt, and cheese.
Choose quality proteins that are minimally processed. Limit red meat (2-3 servings per week) 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 the body typically uses these proteins more effectively.
Plant-based proteins include beans (including soy), lentils, nuts, seeds, and whole grains.
Choose in-season, whole foods for the best flavor and nutrient quality. Frozen vegetables are great when out of season. Select dry beans versus canned (rinse canned beans).
Many plant-based proteins are considered “incomplete” proteins, meaning they lack one or more of the 9 essential amino acids; the exception is quinoa.
By pairing plant-based proteins, the combination can meet all 9 essential amino acids. Ideas include whole grain bread with peanut butter or scrambled eggs, brown rice with black beans, or whole wheat pasta with green peas.
These foods provide our bodies with ample protein and typically have additional healthy components such as more fiber, vitamins, minerals, and lower saturated fat counts when compared to their animal-based counterparts.
Use caution with meat substitutes that have a long list of ingredients that can increase sodium and use unhealthy fillers.
Learn more on preparing plant-based proteins from our Ask the RD blog.
Protein Powders can certainly be helpful depending on your specific needs, though they are not as nutritionally well-rounded as some of their whole food alternatives. Therefore, I like to think of protein powders as a helpful addition to an already well-balanced and thoughtful eating plan. Learn more on what you should look for in a protein powder from our Ask the RD blog.
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.
Ideas for adding protein to meals and snacks throughout the day:
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 for 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.