While the body needs protein to function properly, too much of it can lead to health problems, especially if protein is taking the place of carbohydrates and other important nutrients. Good health is dependent on eating a wide variety of foods from all of the food groups. When designing a food program, the first step should be to consult with a physician or registered dietitian, to determine how much protein should be eaten based on age, gender and personal health.
Identification
Proteins are made up of amino acids and are found in the skin, muscles, organs, glands and all body fluids except bile and urine. Proteins are classified as either complete or incomplete. Complete proteins contain all nine essential amino acids while incomplete proteins are missing one or more, states Medline Plus. A well-balanced diet should easily meet daily protein needs; in fact, most Americans eat more than is needed.
Recommended Daily Amount
The body is constantly breaking down proteins that need to be replaced through the diet. While the amount needed depends on age and gender, a general recommendation is that 10 to 35 percent of daily caloric intake should come from protein, reports the Centers for Disease Control and Prevention. Children ages 1 to 3 should get about 13 grams each day; between 4 to 8 years old 19 grams are needed; those 9 to 13 need 34 grams daily; girls between ages 14 and 18 need 46 grams; boys of that age require 52 grams; women age 19 and older need 46 grams and men 19 and older need 56 grams. High protein diets can lead to health problems such as kidney disease, so a physician should be consulted before taking supplements or eating a diet high in protein.
Sources
Protein can be obtained through animal and plant sources. Animal sources such as meat, fish, poultry, eggs and dairy products provide complete proteins. Beans, nuts, whole grains and soy based foods such as tofu provide the body with incomplete proteins. Beans contain between 12 to 18 grams of protein per cup, low fat cream or cottage cheese may have up to 30 grams per cup, a half a breast of chicken or 3 oz of haddock contains 30 to 40 grams and a cup of soy milk contains about 10 grams. So a well balanced diet should easily meet daily needs. When it comes to animal sources, be careful about fat intake and go with lean fish and poultry and low or fat free dairy products. Incomplete sources of protein tend to be healthier, but it is important to eat a wide variety so the body gets all of the amino acids.
Considerations
It is possible to follow a strict vegetarian diet that allows no animal products and still get all of the protein the body needs. While it is important to get a wide variety of plant sources of proteins, it is not necessary to get them all at one meal. At one time it was thought that each meal needed to contain complementary foods so that all of the amino acids where consumed together. According to the American Dietetic Association, it is now known that eating a variety of foods such as beans, peas, whole grain breads, pastas and cereals, nuts and tofu throughout the day is sufficient.
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