Protein is made up of 20 amino acids and is the major structural component of all cells. Protein is commonly known for helping build, maintain and repair muscle tissue. In addition, protein plays a major role in providing sources of energy to the body. It's important to consume the proper amount of protein each day so that your body can receive the nine essential amino acids available. The Dietary Guidelines for Americans recommend a specific serving of protein in your daily diet according to your age and weight.
Ages 1 to 3
Children between the ages of 1 and 3 should consume 1.05g of protein per kilogram of body weight per day, which is about 5 to 20 percent of the total calories consumed. According to BabyCenter.com, good protein choices for toddlers of this age include 2 cups of dairy -- cheese, milk, yogurt -- and around 4 oz. of lean meat and beans -- fish, poultry, tofu, peas and lentils.
Ages 4 to 13
Active adolescents between the age of 4 and 13 are advised to eat .95g of protein per kilogram of body weight each day. About 10 to 30 percent of the total calories consumed should come from protein sources that include dairy, such as milk, yogurt, pudding, unprocessed sliced cheese. In addition, some options for lean meat consist of eggs, peanut butter, lunch meat and cooked beans. It's also vital to include a variety of fish, nuts, seeds and peas. Most teens between the ages of 11 and 13 need on average anywhere between 40 and 50g of protein each day, according to YoungWomensHealth.org.
Ages 14 to 18
Teens between the ages of 14 and 18 should consume .85g of protein per kilogram of body weight each day. Nutritional sources of protein include soy milk, hummus, shrimp, chicken, tuna, hamburgers and lentils. Furthermore, if a child is active in sports, his protein requirements may need to increase a little bit to help with maintaining, building and repairing muscle tissue, as well as providing the needed energy for athletic performance.
Ages 19 and Up
Men and women 19 and over should incorporate .8g of quality protein per kilogram of body weight each day. A daily protein count should be between 10 and 35 percent of the total calories consumed. As adults become older, their metabolism slows, and it's important to watch how much cholesterol, fat and saturated fats that get consumed on a regular basis. According to the Harvard School of Public Health, eat protein-rich foods that are low in fat and saturated fats. Healthy choices for high-protein foods include salmon, cooked lentils, beans, nuts and whole grains. In addition, poultry and fish consumption is preferred over the occasional lean meat choice.
Pregnant and Lactating Women
Women who are pregnant need to incorporate 1.1g of protein per kilogram of body weight each day, while women who are breastfeeding should consume 1.3g. According to FitPregnancy Magazine, pregnant women should increase their protein intake to about 71g per day. Moreover, smart food choices during pregnancy and after include beef, duck, skinless chicken breast, kidney beans, low fat yogurt, almonds, soy milk and 2 percent milk.
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