We Spent Years Eliminating Foods When We Should Have Been Adding This One Thing
For years we’ve heard about all of the things we shouldn’t eat. The list is seemingly endless and always confusing. Faux pas foods seem to change by the day and it can be dizzying trying to keep up. The 90’s brought us a fat-free craze, the early-2000s introduced us to an anti-carb movement and in between we’ve also been told to avoid sugar, oh and sugar-replacements, and full bananas and anything more than a handful of almonds and GMOs and… I’m sure you can fill in the rest.
But, who does that help? Constant restriction makes our food worlds shrink when really we should be looking to expand them. Instead of focusing so much on what we “shouldn’t eat” maybe we should think about eating more of foods that have a positive impact on our body - like protein.
Protein is obviously not a novel concept, but it is a macronutrient that’s been marketed much more heavily to men than it has been to women. Often thought of as a way to “bulk up” or as a synonym to a “meat and potatoes” type of diet, protein is largely overlooked by a lot of people.
The Benefits of Protein
Okay so we already know that protein and muscles go hand-in-hand because protein is key in both muscle growth and repair. But what else?
Protein will make you feel more full and stay full for longer than carbohydrates or fat
Adequate protein intake can help to prevent cravings or overconsumption of foods due to feelings of satiety
Protein requires more work to digest than carbs or fat which means that it helps to increase your metabolism when you eat it
In situations of aging or weight loss, protein helps to protect muscle mass from decreasing
How Much Protein Do I Need?
Protein is one of the three macronutrients, the others being carbohydrates and fats, which means we need to eat a lot of it on a daily basis. The National Academy of Medicine puts the ideal protein range between 10% to 35% of calories each day which is pretty broad and means that each person has some room to find what works best for them.
To find a place to start, use one of the following calculations:
Adults Under 65 Years of Age: 0.8-1.0 grams per kilogram of bodyweight
Adults 65 Years or Older: 1.0-1.2 grams per kilogram of bodyweight
As a heads up, people often misrepresent these calculations as 1.0 gram per lbs of bodyweight but that’s not the proper equation or conversion for an average person. Now for those of us who don’t actually understand the Metric System (thanks, America) 1 kg is the equivalent of 2.2 lbs so there’s some math involved in finding out exactly what you need. As an example:
A 150 lbs person / 2.2 = 68.18 kgs x (0.8 - 1.0 g/kg) = 55-68 grams of protein/day
However, more protein is not always best depending on your individual health conditions. People with chronic kidney disease, certain food allergies or metabolic disorders may need to follow different guidelines.
Protein Sources
Protein is in a ton of different foods so don’t you dare go around asking any vegan or vegetarian friends “but how do you get your protein?” While certain foods are more dense sources of protein, there are still a lot of ways to meet your protein goal. Below are a few examples:
Meat, Poultry, Fish
90% Lean Ground Beef (3 oz) = 21 grams
Lean Cut of Steak (3 oz) = 24 grams
Chicken Breast (3 oz) = 27 grams
Pork Tenderloin (3 oz) = 24 grams
Salmon (3 oz) = 18 grams
Tuna (3 oz) = 21 grams
Perch (3 oz) = 21 grams
Eggs & Dairy
1 Large Egg = 6 grams
Skim Milk (1 Cup) = 8 grams
Greek Yogurt (8 oz) = 14 grams
American Cheese (1 oz) = 7 grams
Swiss Cheese (1 oz) = 8 grams
2% Cottage Cheese (½ Cup) = 14 grams
Vegetarian
Light Firm Tofu (⅓ Cup) = 7 grams
Light Silken Tofu (⅓ Cup) = 6 grams
Tempeh (⅓ cup) = 11 grams
Seitan (3 oz) = 13 grams
Morningstar Sausage (1 Patty) = 9 grams
2% Cottage Cheese (½ Cup) = 14 grams
Legumes & Starches
Soybeans (½ Cup) = 11 grams
Edamame (½ Cup) = 9 grams
Hummus (½ Cup) = 10 grams
Refried Beans (½ Cup) = 7 grams
Quinoa (½ Cup) = 5 grams
Bulgur (½ Cup) = 3 grams
Grape Nuts (½ Cup) = 7 grams
Nuts & Seeds
Almonds (¼ Cup) = 8 grams
Peanuts (¼ Cup) = 9 grams
Peanut Butter (2 Tbsp) = 8 grams
Chia Seeds (2 Tbsp) = 3 grams
This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.
