Protein contained in food is broken down into amino acids. These are used by the body to replace the supply that currently exists in our cells, tissues, and organs. Foods like eggs, milk, meat, fish, poultry, and nuts contain protein. Most people in the U.S. get enough protein if they eat a healthy diet but it is helpful to know all about this substance to make sure that we are doing good, and not harm, to our bodies.
- Twenty amino acids combine to make all kinds of protein.
- Human hair, skin, nails, and bones are made mostly of proteins.
- Recommended protein intake is between ten and thirty-five percent of daily calories.
- There are benefits to consuming more than the 46 grams (for women) or 56 grams (for men) of protein recommended daily. These include quelling hunger and helping prevent conditions like heart disease, obesity, and diabetes.
- People who are trying to lose weight should not eliminate protein from their diets. In fact, they should actually increase the amount of proteins. The fewer number of calories consumed, the greater percentage of calories that should come from protein. To preserve muscle mass, dieters should consume from 0.45 to 0.68 gram of protein per pound. Preserving muscle mass is important in the elderly or the disabled since they are not able to exercise as much and some have a poor diet.
- Ingesting animal products helps grow muscles.
- The best sources of proteins are meat, fish, eggs, and dairy products. These are considered “complete” proteins because they contain the correct proportions of essential amino acids unable to be synthesized by the body.
- Incomplete proteins low in at least one of the essential amino acids can be combined to provide an adequate amount of all essential amino acids. These do not need to be eaten within the same meal, only in the same day.
- Healthy eaters should not need to purchase protein supplements because they will get the necessary amounts of protein from their diet.
- There are protein options that are also low fat such as lean cuts of meat, egg whites, and fat free or low fat milk, yogurt, and cheese. Healthy practices include removing the skin from turkey and chicken and trimming away the fat on meats. Substituting black or pinto beans for meat when making tacos or chili also lowers fat content.
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