Are You Getting Enough Protein?Protein is an essential part of any healthy diet. Protein helps build muscle and bone mass and assists in proper cell function. It also assists in weight loss by contributing to the sensation of fullness. But how much protein do you need? Daily Protein Requirements:
After LAP-BAND surgery aim for at least 60 grams of protein daily. To begin with, you may need a combination of food and protein supplements. Once you can eat more, you should be able to meet your protein needs primarily through food alone. In addition to counting grams, some dietary guidelines recommend looking at what percentage of your total calorie intake is made up of protein. The USDA’s MyPyramid plan suggests that 17 to 21 percent of total calories come from protein. The Institute of Medicine recommends a daily protein intake that makes up 10 to 35 percent of total calories. Population studies suggest that a large percentage of people aren't getting enough protein in their daily diets. Protein can be found in a wide variety of foods, including meat, fish, dairy, beans, whole grains, nuts, eggs, and vegetables. While meat is the leading source of protein in most American diets, it is possible to get enough proteins from plant-based sources. If the bulk of your protein is coming from meats, it's important to focus on lean meats instead of fatty cuts of beef, pork, and poultry that can contribute to health problems despite their protein count. Healthy Protein SourcesA diet that contains an adequate amount of daily protein "56 grams a day for men and 46 grams per day for most women" is essential for weight loss, weight maintenance, muscle- and bone-building, and proper cell function. But it's important to examine where your protein is coming from. For example, meats that are high in fat may provide ample amounts of protein, but the excess fat can put you at risk for heart attack or stroke. Eggs contain high amounts of protein, but they also contain dietary cholesterol that can increase your risk for heart disease.
Some research suggests that protein that comes from plants is better for you than protein that comes from animal sources. A study of the diet and health of people living in rural China revealed that low rates of heart disease were associated with consuming plant-based rather than animal-based protein. Another study found that older men in the U.S. were more likely to see an increase in cholesterol levels if they ate beef instead of soy-based protein. Most nutritionists agree that the healthiest approach to a balanced diet is to consume protein from a variety of sources. If you’re trying to lose weight, adding a protein source to each meal can help you feel full longer. |
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