Protein in the diet
Proteins are the fundamental building blocks of life. Every cell in the human body contains them. The basic structure of the protein is a chain of amino acids.
You need protein in your diet to help your body repair cells and make new cells. Protein is also important for the growth and development of children, adolescents and pregnant women.
Food sources
Protein foods are broken down into parts called amino acids during digestion. The human body needs a large number of amino acids in large enough quantities to maintain good health.
Amino acids are found in animal sources such as meat, milk, fish, and eggs. They are also found in plant sources such as soybeans (soybeans), beans, legumes, nut butter, and some grains (such as wheat germ and quinoa). You don’t need to eat animal products to get all the protein you need in your diet.
Amino acids are classified into three groups:
Essentials
Non-essential
Conditionals
essential amino acids cannot be made by the body and must be provided by food. They do not need to be ingested with a meal. Balance throughout the day is more important.
non-essential amino acids are produced by the body from essential amino acids or in the normal breakdown of proteins .
The conditional amino acids are necessary in times of illness and stress.
Recommendations
The amount of protein you need will depend on your overall calorie needs. The recommended daily protein intake for healthy adults is 10% to 35% of their total caloric needs. For example, a person eating a 2,000 calorie diet could eat 100 grams of protein, which would provide 20% of their total daily calories.
One ounce (30 grams) of most protein-rich foods contains 7 grams of protein. One ounce (30 grams) equals:
1 ounce (30 grams) of fish or poultry meat
1 large egg
1/4 cup (60 milliliters) of tofu
1/2 cup (65 grams) of cooked beans or lentils
1 tablespoon (14 grams) of peanut butter
Dairy products that are low in fat are also a good source of protein.
Whole grains contain more protein than refined or “white” products.
Children and adolescents may need different amounts, depending on their age. Some healthy sources of protein from meat include:
Turkey or chicken without skin or bison (also called buffalo meat)
Lean cuts of beef or pork, such as round, sirloin, or steak (trim any visible fat)
Fish or seafood
Other good sources of protein include:
Speckled beans, black beans, kidney beans, lentils, split peas or chickpeas
Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (walnuts are high in fat so be mindful of portion size. Exceed your needs calories can cause overweight)
Tofu, tempe (soy cake) and other soy protein products (soy)
Low-fat dairy products
The new food guide of the United States Department of Agriculture ( US Department of Agriculture ), called MyPlate (plate of the guide of the food ), can help you make healthy food choices.
Alternative names
Diet – protein
References
Last revision 5/7/2017