Americans may get more than their daily doses of fat, salt and calories from high-protein foods, according to dieticians at the Mayo Clinic. Dieters who are looking for a protein boost must pay attention to calorie counts and other nutrient contents in order to make wise selections. The Food and Drug Administration sets protein intake for ages 4 and up at 50 grams, with an average 2,000-calorie limit. This represents adequate, not optimal, amounts.
Types
High-protein foods with 20 percent or higher daily value (DV) of protein, or 13-plus grams, come from animal- and plant-based sources. Usable proteins may be complete, having all the essential amino acids, or partially complete, lacking one or more of these nutrients. Combining foods to achieve complete protein, however, can cause you to exceed daily calorie counts. Servings of food with 400 calories or more are considered high in caloric content.
Function
Calories from high-protein foods serve as energy for important biological functions and support cell growth and metabolism. Athletes or active people who are preparing for or engaging in strenuous work may increase the recommended daily dose. Choosing low-fat sources of protein helps to keep calorie counts in check.
Identification
Low-fat protein foods contain 3 grams of fat or less. Most beef, lamb and poultry products have more, except for boneless, skinless chicken breasts without added calories from fat in cooking. Seafood offers better high-protein choices. Haddock, sole, cod, tuna, perch and orange roughy (3 ounces) all contain more than 20 percent DV protein, with calorie counts less than 100. In contrast, a fast food hamburger with similar protein content has five times the calories of low-fat fish.
Significance
We need protein in order to maintain health, and calorie limits serve to help us maintain healthy weights. When this balance is upset, with too many calories and not enough or too much protein, long-term illnesses may develop. The U.S. Surgeon General attributes excessive daily doses of calories from fat and protein, coupled with a sedentary lifestyle, to high risk for obesity. Carrying too much weight is associated with heart disease, diabetes, bone degeneration, breathing problems, some forms of cancer, and early death.
Considerations
Chronic illness is a big price to pay for eating too much fast food or even too much nutritious, high-protein food that is high in calories. Getting part of a daily dose of protein from non-animal sources is the most notable way to cut calories. Items that are high in fat, such as ice cream and other whole milk products, and large portions of meat are most likely to be problematic. Double-patty hamburgers and pizza with more meat than veggies are examples of protein sources with excessive caloric content.
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