Protein is an essential component of a healthy diet. Your body requires protein daily for proper functioning, growth and maintenance. It is abundant in a variety of nutritious foods that you should incorporate into your diet. Consult a registered dietitian for a full list of protein-rich foods and other personalized guidelines.
Function
Protein is vital for growth and development, particularly for children, adolescents and pregnant women. It is a required structural component of all cells, muscles, organs and glands of your body. Protein is also an important source of energy and provides the body with 4 calories for every gram. In addition, protein is necessary for proper immune system function, fluid balance and enzyme production.
Types
The body breaks down protein into two groups of amino acids known as "essential" and "nonessential." Essential amino acids cannot be produced by the body and must be obtained daily through foods that provide protein. Protein-rich foods are classified as "complete" or "incomplete" proteins based on their amino acid content. Complete proteins contain all the essential amino acids your body requires. In general, animal-based foods are considered complete proteins, while plant-based foods are considered "incomplete." However, you can obtain all essential amino acids by eating a variety of different plant-based foods daily.
Sources
Protein is abundant in both animal- and plant-based foods. Complete proteins include dairy products, eggs, meat, poultry and fish. One cup, or 8 oz., of milk provides 8 g protein. Soybeans are the only plant-based protein that provide all the essential amino acids. Examples of incomplete plant-based proteins include legumes, nuts, seeds, grains and vegetables. One cup of dried beans provides roughly 16 g protein.
Diet Recommendations
Protein should make up 10 to 35 percent of your daily calories. Depending on your exact age and weight, men require 52 to 56 g protein daily, while women require 46 g. Aim for two to three servings of various protein-rich foods daily to meet your needs. Animal products are typically high in saturated fat and dietary cholesterol. Limit calories from fat by choosing lean meats and trim any visible fat or skin from your food. Choose low-fat dairy products, such as reduced fat milk or low-fat cheese. Protein is also available in a variety of protein powder and dietary supplements. However, ask your health-care provider before using any dietary supplements.
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