Nutrition For High Protein Foods

Along with fats and carbohydrates, protein is one of the three main nutrients in a healthy diet. Protein is not only a source of energy, it is essential to chemical activity in the body. It also plays a key role in supporting organs, hormone production and the building of skin, muscle and connective tissues. Without protein the body cannot function properly.

Amino Acids

Proteins are composed of small chains of chemicals known as amino acids. Although there are only about 20 amino acids, when combined they can make up millions of different types of proteins. Amino acids are classified as non-essential and essential amino acids. Non-essential amino acids can be produced in the body. Essential amino acids cannot be synthesized by the body and are only found in the foods we consume. Animal proteins tend to contain all essential proteins while plant based protein typically lack at least one. This means vegetarians must eat a combination of plant proteins, such as cereals and legumes, in order to get all essential proteins.

RDA

Although the body cannot store protein, most American's consume more protein than they need. The amount of protein a person needs varies depending on age, weight, health and gender. On average, the Recommended Daily Allowance, or RDA, sets adult protein consumption at about 0.8 g/kg of weight. This is equivalent to 0.36 g of protein per pound and equates to roughly 43.2 g for a 120-lb. adult. Consuming too much protein can lead to high cholesterol, heart disease, gout, gall bladder issues and calcium deficiencies. High-protein diets also stress the liver and kidneys, as they filter excess protein out of the body.

Animal Proteins

All meats, poultry, seafood, eggs and dairy products are sources of protein. However, certain types of animal proteins such as red meats and whole dairy products contain large amounts of saturated fats and cholesterol. Lean meats such as poultry, low-fat dairy products and fish tend be healthier alternatives, since they contain less saturated fats and cholesterol. Cold-water fish also has the added benefit of being rich in the healthy omega-3 fatty acids. As a general rule of thumb, the amount of animal protein consumed at any meal should be no larger then a pack of cards.

Plant Proteins

Although it is commonly assumed that animal proteins are the only reliable source of protein, plant-based protein sources are a healthy and easily attainable alternative. Lean proteins such as legumes, beans, cereals, nuts, seeds, whole grains and even some vegetables can replace animal proteins. Other high protein meat replacements include soy products, tofu, temphe, seitan and textured vegetable protein. The benefit of eating vegetable proteins is that they are not only low in saturated fats and cholesterol they are rich in nutrients such as fiber, carbohydrates, vitamins, minerals and healthier unsaturated fats. Furthermore, because they are high in fiber, they tend to be more filling then animal proteins.