Protein

Quick Tip: Try to consume at least half of your daily protein requirement from plant products to limit your saturated fat and cholesterol intake. Protein can be found in both animal and plant products. Good sources of animal protein include beef, poultry, fish, eggs, and dairy. Good sources of plant protein include beans, soy products, nuts and peanut butter.

Why do we need it?
Protein is essential in the growth and maintenance of lean tissue and skin cells and also assists in carrying out important metabolic reactions in the body.

How much do we need?
The Recommended Daily Allowance (RDA) or requirement of protein for healthy adults is .83 grams of protein per kilogram of body weight, or slightly more for active people. Consuming a good source of protein with each meal will usually ensure an optimal protein intake. See below to determine the minimal amount of protein you need per day:

Bodyweight (pounds)	RDA for healthy adults (Grams of protein)	What does that equate to in food?
120	45	4 ounces meat*, 2 cups milk (or yogurt)
140	53	4 ounces meat, 2 cups milk (or yogurt), 1/2 cup beans
160	60	5 ounces meat, 2 cups milk (or yogurt), 1/2 cup beans
180	68	6 ounces meat, 2 cups milk (or yogurt), 1/2 cup beans
200	75	6 ounces meat, 2 cups milk (or yogurt), 1/2 cup beans, 1/4 cup cheese
220	83	7 ounces meat, 2 cups milk (or yogurt), 1/2 cup beans, 1/4 cup cheese
240	91	7 ounces meat, 2 cups milk (or yogurt), 1 cup beans, 1/4 cup cheese
260	98	7 ounces meat, 3 cups milk (or yogurt), 1 cup beans, 1/4 cup cheese
280	106	8 ounces meat, 3 cups milk (or yogurt), 1 cup beans, 1/4 cup cheese
300	113	9 ounces meat, 3 cups milk (or yogurt), 1 cup beans, 1/4 cup cheese

A healthy diet may include slightly more protein than the RDA, but consuming twice as much or more may actually be harmful. A diet high in protein may be deficient in vitamins C & A, calcium and fiber. Because fruits, vegetables and whole grains may be restricted with this type of eating, it may also lead to clogged arteries, high cholesterol and increased risk of heart-related diseases. Diets extremely high in protein may increase risk of fatigue, constipation, dehydration, muscle cramping, high cholesterol, osteoporosis and kidney disease.

What are some good sources of protein?
The following foods make up one protein serving: