Protein is an essential macronutrient that plays a crucial role in our health. It helps build and repair tissues, makes enzymes and hormones, and transports oxygen throughout the body. But with so much conflicting information out there, it can be confusing to know how much protein you need and where to get it from.
How much protein do you need?
The recommended daily intake (RDI) for protein is 0.8 grams per kilogram of body weight. So, for a 150-pound person, that’s about 54 grams of protein per day. However, this is just a general guideline, and your individual needs may vary depending on your age, activity level, and health status.
What are the best sources of protein?
Not all protein sources are created equal. Animal-based proteins, such as meat, poultry, and eggs, are complete proteins, meaning they contain all nine essential amino acids that your body cannot produce on its own. However, they can also be high in saturated fat and cholesterol.
Plant-based proteins, such as beans, lentils, nuts, and seeds, are generally lower in saturated fat and cholesterol and higher in fiber. However, they are often incomplete proteins, meaning they lack one or more essential amino acids. To get all the essential amino acids you need from plant-based sources, be sure to eat a variety of different plant-based proteins throughout the day.
The importance of limiting processed meats and sugary drinks
Processed meats, such as bacon, sausage, and hot dogs, are high in sodium and nitrates, which can increase your risk of heart disease, stroke, and type 2 diabetes. Sugary drinks are also linked to a number of health problems, including obesity, heart disease, and type 2 diabetes.
Making healthy protein choices
When choosing protein sources, focus on lean animal proteins, such as fish, poultry, and beans. Limit your intake of processed meats and sugary drinks. And be sure to include a variety of plant-based proteins in your diet to get all the essential amino acids you need.
Additional tips for a healthy diet:
- Eat plenty of fruits, vegetables, and whole grains.
- Choose healthy fats, such as those found in avocados, nuts, and olive oil.
- Limit your intake of unhealthy fats, such as those found in processed foods and fried foods.
- Drink plenty of water.
By following these tips, you can make sure you’re getting the protein you need for a healthy diet.
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