Is Protein Needed For A Balanced Diet?

Protein is a part of a well-balanced diet--so much, in fact, that the U.S. Department of Agriculture's Dietary Reference Intakes advises that between 10 percent and 35 percent of your daily caloric intake comes from protein. According to the McKinley Health Center, most people in the United States get enough protein simply by eating a diet that includes many different food types.

Protein Primer

Protein serves a variety of functions in your body. Children, teenagers and expecting mothers need it for growth, states the McKinley Health Center. Protein is also needed for proper immune system functioning, tissue repair and lean muscle mass. When you don't have enough carbohydrates on hand, your body uses protein as fuel to give you energy. According to the Harvard School of Public Health, people in the United States get ample protein; however, millions of people in other parts of the world lack enough protein, leading to a medical condition called kwashiorkor. A protein-deficient diet results in lack of growth, loss of muscle and weakened immune, cardiovascular and respiratory systems.

Animal Protein

Protein is made up of building blocks called amino acids, which aren't stored by your body. Animal proteins are considered complete proteins, as they contain all of the amino acids you need to manufacture new protein. Examples of complete proteins include meat, poultry, fish, eggs, milk and milk products, such as cheese and yogurt. According to the University of Maryland Medical Center, soybeans are the only plant protein that's a complete protein.

Vegetable Protein

Vegetable proteins, as this term implies, come from plants. These are incomplete proteins, as they lack one or more of the amino acids that your body needs. Fruits, vegetables, whole grains and nuts are incomplete proteins, a fact that the Harvard School of Public Health states vegetarians should remember. If you don't get protein from animal foods, it's important to consume a large variety of other foods that contain incomplete proteins.

Recommended Protein

Depending on your age and gender, the amount of protein you need each day varies. According to the National Institutes of Health, most healthy adults have their protein needs met with two to three servings of high-protein food. Adult women age 19 and older need 46 g of protein each day, while same-age men need 56 g, states the Centers for Disease Control and Prevention.

Choosing Your Protein

When it comes to choosing the protein you need for a balanced diet, the Harvard School of Public Health states that it's important to consider the amount of saturated fat that comes with your serving of protein. A steak provides essential protein, but it also comes with a lot of unhealthy, saturated fat compared with a serving of lentils. Beans, nuts and whole grains are good protein sources, as they also provide fiber and other vitamins and minerals. When choosing animal proteins, the Harvard School of Public Health indicates that your best choices are fish or poultry. When you eat red meat, choose lean cuts and eat it sparingly. Avoid processed meats such as lunch meat and hot dogs.