1. The Power of Protein
Meat is the main source of protein in most of our diets. Protein is a necessary part of every diet whether it's obtained from meat or substitutes for meat. Protein is in every cell in our body and is essential for growth, especially during pregnancy, childhood and adolescence. Protein helps our bodies heal from illness and injury and protein is essential for our bodies to produce new cells. Proteins from meat or animal products are considered complete proteins because they contain all the amino acids necessary for life. Plant sources of protein are considered incomplete proteins because they lack certain amino acids. Soy is the only plant known that is a complete protein.
2. Add the Amino Acids
Amino acids form a chain and make up the protein. After the protein is digested, amino acids remain. Essential amino acids are essential for life but are not produced by the body. Amino acids help break down foods for the body to use. Foods like meat, eggs, dairy products, nuts and some grains are a good source for essential amino acids. Plants can be combined in the diet to form essential amino acids and become a source of complete protein.
3. Serving Size is Smaller Than You Think
Young children up to 3 years old should get up to 2 ounces of protein per day; children up to 8 years old should get up to 4 ounces of protein per day. Girls and women should get 5 ounces of protein per day but increase to 5 1/2 ounces of protein per day for women of child-bearing age. Boys and men should get between 5 to 6 1/2 ounces of protein per day. The amount of protein needed will vary depending on how active you are; the more active you are, the more protein you need. Most people prefer to eat protein more than once a day and divide their recommended daily allowance (RDA) into 2 to 3 meals. Because protein takes longer for the body to digest, if you divide your RDA into 2 or 3 meals, you will feel less hungry throughout the day.
4. Cheat on Meat
Meat isn't the only source of protein; there are substitute foods that can take the place of meat. This is especially helpful for those on special diets, those with protracted illnesses and vegetarians. Meat and animal products like eggs and cheese are good protein sources, but so are peanut butter, dried beans and dried peas. Surprisingly, nuts and seeds are also high in protein and can be used in place of animal proteins. Protein drinks aren't necessary for the vast majority of people, but some people who are sick or suffering from burns need to have increased amounts of protein.
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