Protein Pro Tips
Why focusing on diversifying your protein sources could be beneficial to your health.
By: Haley Burtch
“
Research indicates that it’s the source of protein, rather than the amount of protein, that likely makes a difference for our health.
”
-The Harvard T.H. Chan School of Public Health
What is protein and how much should you be consuming daily?
Along with fats and carbohydrates, protein is an essential macronutrient that sustains and powers our bodies (1,2). Not only is protein considered the “building block” of bones, muscles, cartilage, and skin (2,3), protein also:
Builds and repairs tissue (2)
Makes up the enzymes responsible for fueling many bodily chemical-reactions, including digestion (1,2)
Produces the hemoglobin that oxygenates your blood (1,2)
Plays a vital role in hormone regulation (2)
So, how much protein do you need in your diet each day? The answer: it depends! The amount of protein you need to consume daily depends on many factors, including: your age, sex, height, weight, and level of physical activity, and can even be dependent on whether you’re pregnant or breastfeeding (4). A general guideline according to the National Academy of Medicine recommends that adults get a minimum of around 7 grams of protein for every 20 pounds of body weight or 10-35% of your caloric intake per day (5). Protein intake is going to increase with exercise, and specifically strength training.
Because protein is found in so many of the foods we enjoy every day, it’s relatively simple to meet our daily requirement. However, not every protein is created equally—our favorite protein-filled foods contain more than protein alone. You are also consuming a variety of components that come with it, such as fats, fiber, sugars, sodium, etc. (1,4). Being aware of these components and intentionally choosing healthy, well-rounded protein sources is key.
In their easy-to-follow food guide, My Plate, the USDA suggests that individuals select a wide variety of protein foods to get more of the nutrients their body requires and for optimal health benefits (4). In fact, enhancing the diversity of your protein sources beyond just meat, poultry, and eggs can increase the intake of important nutrients (healthy fats, dietary fiber, vitamins and minerals) all the while helping to reduce your consumption of excess amounts of sodium and saturated fats associated with certain processed meats and poultry (4).
Below is a helpful key on how to incorporate a healthy variety of protein into your diet
Its recommended to mix and match protein types to receive all essential components of protein.
Plant Protein - Legumes (ex: beans and peas). Nuts and seeds (ex: almonds, pistachios, walnuts, chia seeds, flax seeds, sunflower seeds). Whole grains (ex: quinoa, rice, oats). Other (broccoli, asparagus, artichokes)
Animal Protein - Poultry (chicken, turkey, duck), seafood (fish, crustaceans, mollusks), eggs
Dairy Protein - Yogurt (Greek), milk, cheese (1-2 servings/day)
Red Meat - Beef, pork, lamb, veal, mutton, and goat meat *consume and enjoy on a limited basis
Processed Meat - Bacon, hot dogs, sausages, cold cuts *consume and enjoy on a limited basis
References and Additional Resources:
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet
https://www.myplate.gov/eat-healthy/protein-foods#mp-container-706307
National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).
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