Dietary Requirements & Sources Of Protein

Proteins, named for the Greek word "proteos", or "primary," are exceedingly important in human nutrition. Proteins are essential because they are composed of amino acids, which your body uses to synthesize other proteins and molecules necessary for life. We use protein to build and repair tissues, create enzymes and hormones, and form antibodies. Proteins cannot be stored like carbohydrates and fats, so they must be eaten every day.

Dietary Requirements

The USDA and Institute of Medicine recommend that adults get a minimum of 0.8 g of protein per kg of body weight. In the United States, about 10 to 35 percent of your total daily calories come from protein, according to the Harvard School of Public Health. Physically active individuals, growing children, pregnant and lactating women, the elderly, anyone undergoing surgery, or anyone involved in some sort of trauma require even greater amounts of protein. The typical protein needs for adult females and males are 46 g and 56 g of protein per day, respectively.

Meat and Poultry

Protein from animal products are complete proteins, which means that they supply all the essential amino acids the body cannot make on its own. These high biological value sources, including meat, poultry, fish and eggs, have a significant amount of protein. Halibut and salmon provide 42 g of protein per 1/2 fillet. Beef provides about 30 g of protein per 3 oz. serving, while chicken has about 27 g. One extra-large egg contains more than 7 g of protein. You need about 5 to 6 oz. of complete proteins per day to meet your needs.

Dairy

Dairy products are also considered complete proteins. One cup of milk contains about 8 g of protein, while an 8 oz. container of yogurt has about 11 g. Cheeses like ricotta and cottage can have up to 28 g of protein per cup, depending on the fat content. Skim and low fat products contain more protein.

Vegetarian Sources

Proteins are naturally present in many plant-based sources, but they are usually incomplete proteins and do not contain all of the essential amino acids. Legumes pack a punch of protein. There are, on average, about 16 g of protein in 1 cup of dry beans, but soybeans provide a whopping 29 g per cup. Soybeans also have the added bonus of being a complete protein. Nuts, seeds and whole grains are other sources of protein. Quinoa is also a complete protein with 8 g in 1 cup. One cup of white rice has 13 g of protein, while 1 oz. of peanuts has 8 g of protein.

Recommendations

Overall, it is important to consume a variety of foods to get a good mix of proteins that will provide all the essential amino acids, states the Harvard School of Public Health. You can do this by combining complete proteins with incomplete ones. Also, you should note what else comes with the protein, including beneficial nutrients, as well as unhealthy fats. Choose lean cuts of beef, pork, lamb and poultry and consume low-fat or fat-free dairy products. You should also balance carbohydrates and protein and consume soy in moderation.