Blog Post #6: Protein

This time, we will discuss our last food group: protein! This will be a lengthy post, but oh so informational! In this blog post, we will discuss: 

- what is a protein? 

- what are some alternative protein sources?

- what is the difference between complete and incomplete proteins? 

- how much protein do I need in a day? 

- what is a serving size of protein?

- what are the benefits? 

- what do I look for when grocery shopping?

- what about protein powders?

- how can I add protein to my daily diet? 

What is a protein? What are some alternative protein sources?

Protein includes foods high in protein (duh of course!), or are made from seafood, meat, poultry, and eggs. Nuts, seeds, and soy are technically a part of the protein food group. Beans, peas, and lentils are also categorized under protein, however, they are also a part of the vegetable food group, as discussed in the last blog post. Make sure to read more on log Post #5: Vegetables! 

Protein should be lean, such as low-fat options. You can select products that are 90% or higher lean meats, such as beef, pork, lamb, wild game, or chicken. Seafood should be high in omega-3 fatty acids and low in mercury, such as salmon, trout, and anchovies. If you are a vegetarian or vegan, you can select a soy product, or even a product using beans, peas, lentils, nuts, or seeds for protein intake.

What is the difference between complete and incomplete proteins?

Proteins can be classified into two subgroups: complete and incomplete proteins. A “complete protein” is a protein that contains nine different amino acids that your body cannot make on its own, but needs to function properly. Foods classified as “complete” proteins include fish, poultry, beef, eggs, and dairy. Vegetarian options for “complete" proteins include soy, quinoa, and buckwheat. An “incomplete protein” is a protein that does not contain all of the nine essential amino acids that your body requires, but may include a few of the nine amino acids. “Incomplete” proteins largely consist of plant-based food products, such as nuts, seeds, grains, and vegetables. There are some exceptions (as stated above), but most plant-based protein sources will not be labeled “complete” according to their amino acid amount. 

How much protein do I need in a day? What is a serving size of protein?

I will repeat this talking point as I do in my blogs: how much protein you need depends on you as an individual. You need to take all of the factors (height, weight, age, sex, and physical activity) into account when eating protein. Pregnant or breastfeeding women will need to change their amount of protein during this stage in their life. Usually, for the average adult, a serving of protein is:

• one ounce of meat, poultry, or fish;

• one slice of deli meat;

• one-fourth cup of cooked beans;

• one egg;

• one tablespoon of peanut butter;

• one-half ounce of nuts or seeds;

• one-fourth cup/two ounces of tofu;

• one ounce of cooked tempeh.

  A daily recommendation for women is five to 6 ounces/servings of protein daily. For men, usually six to seven ounces/servings of protein per day are appropriate. Sometimes, one can eat too much protein, which can cause harmful effects. If you eat too much protein, you can develop kidney stones. If you eat too much red meat, you may develop rectal cancer. Make sure you eat an adequate amount for you and your lifestyle. 

A quick way that I recommend protein intake as a dietitian is to take your weight and times it by the grams of protein. For example, an average healthy adult needs 0.8 grams of protein per kilogram of body weight, according to nutrition guidelines. So if I weighed 100 kilograms (I do not but let’s use this number for mathematical purposes!) and times that number by 0.8, then I would get 80 grams of protein per day for my weight. If you are working out or trying to put muscle on, you would increase your protein intake to 1.0 to 1.2 grams per kilogram of weight. Elderly people would also need roughly 1.0 grams per kilogram of weight per day to maintain muscle. For pregnant women, starting at 1.2 grams per kilogram of weight would be a good starting point. People with Chronic Kidney Disease stages 1-4 will need to eat less amounts of protein, so aim for 0.8 grams of protein per kilogram of body weight, or lower. If you have kidney disease, please discuss your personal protein needs in more detail with a dietitian.

What are the benefits of protein?

Protein foods provide you with protein, vitamins, iron, zinc, and magnesium. Protein is what helps you to build bones, muscles, and skin. Protein also helps your body make hormones, enzymes, and vitamins. Protein foods can provide a variety of nutrients, such as B vitamins. There are many B vitamins to list, but they can help you build body tissue and help with forming red blood cells. Other nutrients, like iron, zinc, and magnesium can help support your immune function and build muscle. Seafood contains omega-3 fatty acids, which can help reduce your risk of heart disease. Some seafood contains vitamin D, which helps build strong bones and teeth. Most seafood consumed within the United States is low in a type of mercury called methylmercury. This includes seafood such as salmon, anchovies, sardines, trout, and Pacific oysters. 

What do I look for when grocery shopping?

Vegetarian protein options have greatly expanded within the past couple of years. You see many vegetarian or vegan protein options when browsing the grocery store aisles these days. These products do tend to be more expensive since they are substitutes, but they can still be used as part of a healthy diet. See if your grocery store has coupons for these specific products available!

Usually, Americans eat enough protein in the day, but high-fat options are commonly chosen. High-fat options include bacon, fatty cuts of meats, ground meat that is less than 90% lean, regular sausages or hot dogs, and some luncheon meats. Lean choices of meats need to be encouraged, as well as promoting other protein sources. When selecting deli meats, search for “oven-roasted” cuts. Usually, if “smoked” is on the label, it means there is some added sodium in the meat. Choose ground meats that are at least 90% lean or higher. The product will say on the package if they are 90% lean or higher. Try to limit your intake of high-fat foods like bacon, sausage, or fatty cuts of meat. Packaged or canned meats can be useful in your daily diet as well! Tuna packs can be a great way to add protein to your lunches or snacks. My husband and I keep canned chicken in our pantry for recipes that need an extra protein boost. Just be careful of the sodium content in canned products! Make sure the meat is in water or select a low-sodium option.

What about protein powders?

Protein powders are popular, especially in gyms and workout clubs. They can be a helpful part of your diet, for you can mix protein powders into smoothies and other liquid recipes to increase your protein intake. However, be careful what kind of protein powder you buy. Some protein powders on the shelves may contain harmful chemicals, or they may have too much protein per serving for your lifestyle. Make sure to read the nutrition label and make sure the protein powder is right for you. Some protein powders are made with animal-based sources, while others are made with plant-based sources. The animal-based protein powders are great for the general public and mainly will include ingredients like whey, casein, egg, and/or collagen. The protein powders that use plant-based sources, such as soy and peas, can be great options for vegetarians or vegans who want to use protein powders. 

How can I add protein to my daily diet?

Easily! A good rule of thumb is to make sure you have a serving of protein at every meal. This can be in the form of chicken, beef, turkey, or fish. Sometimes, building the meal around the protein helps! Once you have chosen what protein you want for the meal, you can then choose what carbohydrate or fat you want to eat along with it. When you eat a snack, you can include a protein source to help you feel fuller longer, and to help you from snacking too much. You can also mix protein into existing recipes, like swapping out sour cream for Greek yogurt to increase protein, using meat in a sauce, or adding protein powders to smoothies. 

Practical Ways towards a “Peachy” Living:

1) Include one serving of protein at every meal

2) Try to swap out an ingredient in an existing recipe to increase protein intake

3) Choose lean options of meats (90% lean or higher, grilled, baked, etc.)