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Protein is a major necessity to a healthy balanced diet. As a major factor in the maintenance of most of our body parts, bones, teeth, muscle, skin and nails to name but a few. Protein, unlike vitamins and fats is not stored in the body so we need to eat sufficient daily to prevent us from running out.
There are many factors in determining how much protein an individual requires. Age and weight determines what daily protein intake we need. The recommended daily allowance of protein in the U.S. is 0.8 grams for each kilogram of body weight, (2.2) pounds for adults. As an example, a weight of 79 kilograms (175 pounds) multiplied by 0.8 grams of protein, your daily minimum intake should be 63 grams.
More protein is required the younger you are to aid growth and development of bones, muscle for example. Protein intake in children should be between 1.0 and 2.2 grams for each kilogram of body weight. The younger you are, the more protein you need per kilogram of body weight.
Protein is readily available in so many different foods, even if you are vegetarian it is easy to get your daily intake.
Here are 3 examples to give you an idea of how to get protein in your diet.
A) Breakfast
Eggs are an excellent source of protein, whether scrambled, poached or boiled. A large egg contains approximately 6 grams of protein, why not have two and double up your intake.
Not an egg eater? Protein is easily available in the form yoghurt (approximately 8 grams per carton), peanut butter on toast (approximately 8 grams), the list is endless.
B) Lunch
Chicken and tuna are an excellent source of protein, 3.5 oz of chicken breast equates to approximately 30 grams of protein and a 6 oz can of tuna, 40 grams.
Turkey burger, (4 oz) is about 22 grams.
Not a meat eater? Why not have cheddar cheese which is approximately 7 grams per oz.
C) Dinner
An 8 oz steak for dinner would give you 60 grams of protein.
A 6 oz portion of salmon would net you 38 grams.
Beans, in fact most pulses provide 10- 20 grams per 1 cup portion.
High Protein Snacks to supplement your diet.
Turkey slices -3 oz, 15 grams
Cheese - 2 oz, 14 grams
Almonds - 1 oz, 5 grams
Broccoli - 1 cup, 4 grams
These are just a few examples, there are many to choose from. Protein shake drinks and protein bars are yet another alternative but nothing compares to a diet consisting of protein rich, nutrient packed natural food.
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