Regardless of age or condition, everybody requires protein in their diet. Protein is an essential macronutrient necessary for many vital functions in the body. Protein requirements for individuals will range depending on various factors such as age, weight and activity level. Consult a registered dietitian for the the exact protein requirements based on your specific energy needs.
Function
Every major part of the body requires protein for maintenance, growth and development. Protein is comprised of amino acids that are the building blocks of the body's cells, muscles, glands, organs and even skin. Amino acids are classified as two major types: essential and nonessential. Nonessential amino acids are those that are produced by the body, while essential amino acids must be obtained from food sources. Both types of amino acids can be found in either complete or incomplete protein sources. Complete protein sources provide all of the essential amino acids.
Recommendation
Healthy adults should consume a minimum of 0.8 g of protein for every kg of body weight daily, according to the Dietary Reference Intake from the Institute of Medicine. For example, an adult male who weighs 160 pounds should aim for about 64 g of protein per day. In a typical diet, this is about 20 to 25 percent of total calories derived from protein. Pregnant and lactating women should aim for 1.1 g per kg daily, while infants should consume at least 1.5 g of protein per kg. Depending on your activity level, your protein requirements may increase due to increase in energy needs.
Sources
Food sources of complete protein include animal-based foods such as meats, poultry, fish, dairy and eggs. A typical 3-oz. portion of meat provides 21 g of protein. Sources of incomplete protein include vegetarian-based foods such as nuts, seeds, dried beans, peas, grains and certain vegetables. One cup of dried beans provides around 16 g of protein. Consuming a variety of protein food sources daily from all major food groups will ensure you get all the essential amino acids and adequate protein intake.
Considerations
While animal-based products provide high sources of protein, they also contain high amounts of saturated fat. Therefore, limit red meat, processed meats and whole-milk dairy products daily. Trim away the fat on meats and remove the skin on poultry to reduce fat content. Some other high-protein substitutes that provide less fat include nonfat or low-fat milk, yogurt, cheese and egg whites.
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