Protein, carbohydrates and fat are the three essential macro-nutrients needed for energy in your body. According to MayoClinic.com, approximately 10 to 35 percent of your total calories should come from protein. Each gram of protein contains 4 calories. If you follow a 2,000-calorie diet, you need 50 to 175 g of protein, which accounts for 200 to 700 calories from protein. You should include protein in each meal and select lean or low-fat varieties.
Functions in the Body
Every cell, tissue and organ in your body needs protein for proper function. The protein you consume is broken down into amino acids and used to replace proteins that are constantly used in the body, reports the Centers for Disease Control and Prevention, or CDCP. Amino acids act like building blocks to form new cells and tissues. There are 20 different types of amino acids that your body needs, some of which are considered essential. Your body cannot make essential amino acids, so you must get them from your diet.
Types of Protein
Proteins are classified as complete or incomplete, reports the CDCP. Complete proteins, also known as high-quality proteins, contain all of the essential amino acids. Animal foods, such as milk, meat, cheese and eggs, are complete proteins. Incomplete proteins do not provide all of the essential amino acids, or they have low levels of certain types. You can make an incomplete protein complete by pairing it with another incomplete protein. For example, brown rice and beans are incomplete proteins when consumed separately. When you eat them together, they provide all of the essential amino acids your body needs. Pairing incomplete proteins together is known as complementary proteins.
Protein and Chronic Disease
Proteins in food are responsible for allergies, which may cause an overreaction of your immune system. Certain protein allergies may cause you to have an allergic reaction when you consume shellfish, eggs, milk or nuts. Eating protein-rich foods may have beneficial effects on your heart. Replacing refined carbohydrates, such as white bread, with vegetable proteins may decrease your risk of heart disease by up to 30 percent, reports the Harvard School of Public Health.
Protein-Rich Foods
You need 5 to 6 oz. or equivalents of protein each day, reports MyPyramid.gov. Eat lean cuts of protein or vegetable sources whenever possible to avoid consuming too much fat. Examples of complete lean meats include lean ground beef, pork tenderloin, chicken breast, light turkey meat, fish or shrimp. A 1/2 oz. serving of nuts or seeds is equivalent to 1 oz. of incomplete protein. Pair them with 1/2 cup lentil soup, 1 oz. of tofu, 1/8 cup of beans or 1 tbsp. of hummus, which are examples of 1-oz. equivalents of incomplete proteins.
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