Basics
Doctors at the Mayo Clinic say that 10 to 35 percent of the daily calories consumed should come from protein. An average diet of 2,000 calories should include 50 to 175g of protein per day. They recommend a diet high in plant proteins such as beans, soy and lentils. Lean meat is a better choice of protein sources than meat high in fat, and protein from seafood should be included in the diet at least twice a week for maximum health. Protein is an important nutrient, vital to healthy skin, bones, blood and organ tissue. In addition to meat and plant sources, protein can be found in high proportion in dairy foods, nuts and seeds.
Vegetarians
Many people are fearful of a vegetarian diet because they believe that it lacks essential protein. According to the Vegetarian Society, which provides healthy alternatives for those who choose not eat meat, too much protein in the system can be just as dangerous as too little. The kidneys and liver cannot process excess protein, which can lead to organ distress if not treated. A vegetarian diet, on the other hand, is one way to avoid side effects of excessive protein consumption.
Plant proteins, while not complete in themselves, must be combined with other protein to provide complete nutritional value. Mixing plant-based proteins such as peanut butter, beans or cheese with bread or rice with beans provides complete proteins with all the necessary amino acids. Soy is one of the best complete proteins that often is a mainstay in a vegetarian diet.
High-Protein Diets
Nutritionists at the Women's Health Center (WHC) say that excess protein in the diet, especially protein from animal sources, can cause kidney stones, heart disease and osteoporosis. While the average American consumes as much as twice the recommended daily allowance of protein on an average day, diets that rely on high-protein foods can be dangerous. Certain diets, such as the Pro Energy, which incorporates protein shakes, and the Atkins Diet include up to four times as much protein as is recommended by the Mayo Clinic. Doctors at the American Heart Association concur.
Nutritionists at WHC provide calculations that can lead to optimum health. Their research showed that humans need about .36g of protein per pound of body weight. The amount can be calculated by multiplying body weight times .36. Since lean body mass requires protein to survive, the best way to figure out how much protein is needed is to use optimal weight rather than actual weight that includes excess fat.
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