Protein provides the materials your body needs for building new cells, repairing damaged tissues and creating hormones, enzymes and other chemical compounds. The amount of dietary protein you require each day depends on your age, gender, activity level and health status, according to the Centers for Disease Control and Prevention, or CDC. Although protein is vital for healthy growth and physical function, eating too much protein could lead to weight gain or other health complications, the CDC notes. Balancing proteins with other food groups will help you get all the nutrients you need for energy, growth and healing.
Recommended Amount
The Institute of Medicine, or IOM, recommends that adults get 10 to 35 percent of their daily calories from protein, depending on how physically active you are. For an active adult consuming 2,000 calories per day, this amounts to 200 to 700 calories in protein-based foods. If you're calculating the amount of protein you need in grams, the recommended dietary allowance, or RDA, of protein for women is 46 g per day, and the RDA of protein for men is 56 g per day.
Dietary Sources
During digestion, protein breaks down into amino acids, which contribute to the structure of all your cells. Essential amino acids -- the amino acids that your body can't produce -- must come from food sources. Foods that contain all of the essential amino acids are called complete proteins. These include meat, fish, poultry, milk, cheese and eggs. Incomplete proteins, including legumes, nuts, seeds and whole grains, must be combined with other protein-based foods, either in the same meal or during the course of the day, to give you all of the essential amino acids.
Getting Enough Protein
According to the CDC, most Americans get enough protein in their diet. Many of the foods you eat on a daily basis may contain protein, and the grams add up quickly. A serving of meat about the size of a deck of cards has 21 g of protein. A small container of yogurt provides about 11 g of protein. One cup of legumes, such as pinto beans or black-eyed peas, has about 16 g of protein. Eggs, milk, nuts, seeds and whole grains also contribute protein to your diet.
Balancing Food Groups
In addition to protein, the IOM recommends that you get 45 to 65 percent of your daily calories from carbohydrates and 20 to 35 percent of your daily calories from fat. In its healthy eating pyramid, the USDA recommends that you get most of your daily calories from the complex carbohydrates in whole grains, fruits and vegetables. Protein-based foods such as meat, fish, poultry, legumes, nuts and dairy foods should make up a smaller percentage of the calories you consume each day.
Reducing Fat
Protein-rich foods can be high in calories, especially if these foods are high in fat. The CDC recommends that you get your protein from both meat and non-meat sources to reduce the calories, fat and cholesterol in your diet. If you eat meat, buy lean cuts and trim off any visible fat before cooking, the CDC advises. Eating non-fat or low-fat dairy foods and replacing meat with beans as a protein source several times a week will also save you fat and calories.
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