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Protein plays a vital role in our health. It has gained more and more attention from the media and dieters have grown to love protein because of
the new trend in weight loss; the high protein diet. Even with the new popularity of protein in our diets research is showing that more and
more of us aren’t getting enough. Some even say that the recommended daily allowance as determined by the FDA for those over 50 isn’t enough.
Most don’t realize the importance of protein in our diets. Since it is imperative to the proper function of our muscles, bones, skin and just
about all the cells in our body, it is a good idea to familiarize yourself with ways to up your protein intake.
A lack of protein can cause a multitude of problems. The amino acids in protein that we eat are essential to keep
our body working. We need protein to build up our body organs, our muscles and our bones or repair them in a time of need. We get these proteins
from the food we eat. Foods like meat, eggs and milk or even tofu are excellent sources of protein. While some plants contain protein they are
what we call “incomplete” because they don’t have the amino acids which are essential to building body tissues. However, when you put all these
plant and meat proteins together, you can get a complete balanced amount of protein.
The amount that you actually need is dependant on your age and weight. Older individuals need more protein as do
those who are overweight. The real challenge is to eat lean and healthy sources of protein to avoid putting on extra pounds in the process.
Which foods are best?
Protein can be found in more places than just meat. In fact most people are surprised to learn that foods like
cheese and milk also are good sources of protein. For example:
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3 ounces of chicken breast without the skin has a whopping 26 grams of protein.
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3 ounces of beef or pork has 25 grams
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Half a cup of cottage cheese surprisingly has 13 grams of protein
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An 8 ounce glass of 1% milk has 9 grams
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One egg has 7 grams of protein
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A handful of nuts such as pecans or peanuts have 6 grams
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Half cup of rice has 2 grams of protein
So as you can see, to increase your protein intake you don’t have to eliminate all carbohydrates from your diet but
by simply choosing “good for you” foods you can achieve your protein goals. Learn to read labels as well. This is a great way to learn which
foods are high in protein and which ones are not.
How much is enough?
If you are under 50 years old, the recommendation is that you have about a third of a gram of protein per pound of
body weight. So for a 30 year old who weighs 200 pounds about 72 grams of protein is needed per day. This can easily be done with three balanced
meals. A chicken sandwich for lunch will provide at the least 26 grams and a steak for dinner will provide another 25 grams for over 3/4ths of
the total amount! Add in snacks and side dishes and you can easily attain 72 grams!
If you are over 50 the research has shown that to maintain muscle mass the protein intake should be increased to at
least .45 grams per pound of body weight.
When you are sick or recovering from surgery it is wise to talk to your doctor about trying a high protein diet
since the amino acids can significantly aid in the healing process. Otherwise it is not necessary to go on a high protein diet since you can
easily get everything you need from normal daily eating habits assuming that you eat a balanced diet.
If you are trying to build muscle beyond normal activity there are protein shakes and powders available. These are
very popular with those who lift weights or partake in body building competitions. Be sure to ask your doctor about these kinds of programs
before starting them as some may be healthier than others or could even interfere with your other medications.
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