Most people get an adequate, or more-than-adequate, source of protein in their diets. The USDA and the Mayo Clinic recommend approximately 50g of protein per day. For those who do not get enough protein, such as some vegetarians, there are many options to increase the protein in the diet. Protein can be found in every cell in the body, and is needed to regulate basic body processes such as metabolism and digestion.
Step 1
Know your proteins. The two main types of proteins are complete protein and incomplete protein. Complete protein, or high-quality protein, contains all of the essential amino acids. These proteins come from animal-based foods like meat, poultry, fish, milk, eggs and cheese. Incomplete protein is low in at least one essential amino acid. Complementary protein is two incomplete proteins together that provide all of the essential amino acids.
Step 2
Determine how much protein you need. Though the recommended amount is about 50g per day, the amount varies based on age, height, weight, sex and activity level. MyPyramid (see Resources) can help determine a custom meal plan based on these factors, determining adequate meat, beans and milk group recommendations. In general, aim for 10 to 35 percent of your daily calories coming from protein.
Step 3
Make low-fat protein choices. Choose lean sources of meat, and trim away visible fat. Remove the skin from poultry, as the skin is high in fat. Choose egg whites instead of eggs and low-fat or fat-free dairy products. Replace meat in some meals with pinto or black beans. Fish contains the same protein as other meats, but with fewer calories and much less saturated fat. When eating red meat, choose the leanest cuts and moderate your intake. The Harvard School of Public Health recommends consuming fewer than 18 oz. of red meat per week and avoiding processed meats (hot dogs, bacon or ham) to lower your risk of colon cancer. Fish and poultry are great animal protein sources.
Step 4
Consider vegetable sources of protein. Beans, nuts and whole grains are excellent sources of protein, fiber, vitamins and minerals. Nuts are a great source of healthy fat as well. Pair foods together for complete protein sources. Try hummus with pita bread, rice and beans, granola in your yogurt, or tofu with vegetables on rice or pasta.
Member Comments