Protein is one of the three macronutrients that make up the major part of our diets. Eating protein is important to build and maintain muscle, to ensure adequate supply of certain hormones and neurotransmitters and to provide a backup source of energy. Nearly all foods contain a little bit of protein, but there are some foods that are protein-rich. As a result, protein deficiency is not a common problem in the developed world.
Protein Buiding Blocks
Proteins are chains of small molecules known as amino acids. Amino acids, termed the building blocks of protein, come in 20 different forms. When we eat proteins in food, they usually are digested into amino acids, which later are rebuilt into proteins that the body needs. Of the 20 amino acids, nine cannot be made by the human body, so its essential for the diet to provide them. It is a good idea to eat protein from a variety of sources so the body receives an adequate amount of each amino acid.
Protein Requirements
Protein needs vary from person to person, but the minimum requirement for the average adult is 0.8 grams of protein per kilogram of body weight. When it comes to how much we're actually eating, it's clear that most Americans are doing fine. Each gram of protein has 4 calories, and most Americans end up getting 15 percent of their calories from protein. This means that the average 2,000-calorie diet includes 75 grams of protein--more than enough. It should be noted that individuals with kidney disease or diabetes have different recommendations for protein intake.
Meat, Poultry and Seafood
Meat and poultry are among the richest sources of protein. A quarter-pound hamburger can provide 32 g of protein. Based on average intakes, this amount of protein contributes nearly half of daily protein need. Ground beef and other types of red meat also come with high amounts of saturated fat and cholesterol, making them unhealthy sources of protein if consumed in large quantities. Poultry and seafood are good alternatives in that they provide similar amounts of protein (6 to 8 g per ounce) but less saturated fat and cholesterol.
Vegetarian Sources of Protein
Beans and lentils are the primary sources of protein for vegetarians. One cup of red kidney beans comes with 13 g of protein. Similarly, a cup of chickpeas has 12 g of protein. Tofu, made from soybeans, is especially high in protein with a 1/2 cup providing 20 g of protein. Quinoa is a rich source of protein in the grain family; it contains 24 g of protein per cup. Because these foods also naturally contain low amounts of fat and are rich in fiber, they are a sensible alternative to animal sources of protein.
Other Sources
Eating a varied diet allows an individual's daily protein intake to add up. For example, an 8 oz. glass of skim milk has 8 g of protein. Yogurt and cheese also will contribute to protein intake. Eating across the food groups can help guarantee the body gets all the protein it needs.
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