Oct. 8, 2020 | Protein can be found in every cell in the body, in muscle, bone, skin, hair and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can’t make on its own. Most plant proteins are incomplete. You should eat different types of plant proteins every day to get all of the amino acids your body needs. It is important to get enough dietary protein. You need to eat protein every day, because your body doesn’t store it the way it stores fats or carbohydrates.

Oct. 8, 2020 | How much protein you need depends on your age, sex, health, and level of physical activity. Adult men and women usually need two to three servings of protein, or five- to six-ounce equivalents, per day. Those amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the protein foods group. In general, one ounce of meat, poultry or fish, a quarter cup of cooked beans, one egg or a half ounce of nuts or seeds can be considered as one ounce-equivalent from the protein foods group. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.

Oct. 8, 2020 | If you’re trying to eat more meat or poultry to add protein to your diet, it’s a good idea to go lean. Lean cuts of beef include round steaks, either top loin, top sirloin or top round, and roasts, including round eye, top round and bottom round. When selecting beef, choose cuts labeled “Choice” or “Select” instead of “Prime.” “Prime” usually has more fat. Choose cuts with the least amount of visible fat, or marbling. Even then, trim any visible fat before preparing the beef. Choose extra-lean ground beef. The label should say at least 90 percent lean; 93 percent or 95 percent is even better. You can vary your protein choices by including more seafood. Try eating a minimum of eight ounces of seafood each week. Seafood is rich in heart healthy Omega-3 fatty acids and includes salmon, tuna, trout and tilapia and shellfish, such as shrimp and oysters. Eating about eight ounces per week of a variety of seafood contributes to the prevention of heart disease.

Oct. 8, 2020 | Protein is a basic building block of the body. Some good sources of protein may not be as obvious as others. If you are trying to increase your protein intake, choose dry beans or peas as a main dish or part of a meal. You may want to consider including two or more meatless meals in your weekly menu. Some choices are meatless chili with kidney or pinto beans, split pea, lentil, minestrone, or white bean soups, rice and beans, veggie burgers or garden burgers and chef salads with garbanzo or kidney beans. And think about choosing nuts as a snack, in salads or in main dishes. Nuts should be used to replace meat or poultry, not in addition to them. Use pine nuts in pesto sauce for pasta or add slivered almonds to steamed vegetables. Try throwing in toasted peanuts or cashews to a vegetable stir fry instead of meat. Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt. And add walnuts or pecans to a green salad instead of cheese or meat.

Oct. 8, 2020 | Protein repairs body cells as they wear out but protein has been unfairly blamed for a number of health problems. Some people believe that a high-protein diet can cause kidney damage and osteoporosis. However, these claims are not supported by science. Though protein restriction is helpful for people with pre-existing kidney problems, protein has never been shown to cause kidney damage in healthy people. In fact, a higher protein intake has been found to lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease. Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors. Protein has also been blamed for osteoporosis, which seems strange considering that studies show that it can, in fact, prevent this condition. Overall, there is no evidence that a reasonably high protein intake has any adverse effects in people trying to stay healthy.