Do you get enough protein in your diet?
Healthy tip: Put protein in perspective
Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.
Valuable enzymes that regulate bodily functions
For the transport of nutrients, oxygen, and waste throughout the body
The key to muscle building and development
The structure and contracting capability of muscles
Collagen to connective tissues of the body and to the tissues of the skin, hair, and nails
How much protein do you need?
Protein needs are based on weight rather than calorie intake.
Here are some general guidelines for the amount of protein that most healthy people need each day. If you have certain medical conditions, you may need more or less protein. Check with your doctor or dietitian to find out how much protein you need.
- Teenage boys (ages 14–18 years): 52 grams (g) protein per day
- Men (ages 19 years and older): 56 g protein per day
- Teenage girls and women (ages 14 years and older): 46 g protein per day
- Pregnant or nursing teenagers and women: 71 g protein per day
To figure out your protein needs –
.6 – .8 grams protein/kilogram of body wt = .8 * 52 kg = 42 grams protein
Today, some diet books encourage high-protein intake for weight loss, although Americans tend to take in twice the amount of protein they need already. And while individuals following such a diet have sometimes had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.
How to add high-quality protein to your diet
- Eat plenty of fish, chicken, or plant-based protein such as beans, nuts, and soy.
- Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products.
- Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
To find out more about developing a “Healthy Lifestyle”, come out to a FREE nutrition clinic!
“7 Healthy Nutrition Habits” – Saturday, May 21 @ 10 am
Where : Virginia Garden Organic Grocery Store located at the Virginia Beach Farmers Market
Cost: FREE!! Spots are already filling up so reserve your spot TODAY!!