There is a great deal of information about protein in the media. This information will guide you through the importance of protein and nutrient dense protein sources. Spreading protein throughout the day is better for optimal functioning. Pairing a protein source with a high-fiber carbohydrate (i.e.whole grain, fruit, vegetables) at meals and snacks helps support sustained energy throughout the day.
Why Do We Need Protein:
Protein is essential for growth, repair, and maintenance of tissues such as muscles, bones, skin, and hair, and also supports immune function by forming antibodies. It plays a key role in making enzymes and hormones that regulate vital body processes and helps transport oxygen and nutrients in the blood.
Animal & Dairy Sources of Protein
-
Lean meats such as Skinless Chicken or Turkey, Lean Ground Beef or Turkey (90% Lean/10% Fat), Beef or Pork Cuts (Look for the words ‘Round’ or ‘Loin’), Eggs, Seafood, Game Meats such as Venison & Bison
-
Milk, Yogurt (regular, Greek), Cheese
Vegetarian Sources of Protein
-
Quinoa, Beans, Peas, Lentils, Edamame, Tempeh, Tofu, Paneer, Seitan, Nuts (i.e. almonds, peanuts, cashews, walnuts, hazelnuts), Seeds (i.e. sunflower, chia, flax, pumpkin), Nut Butters (peanut, almond), Fortified Soy Milk
Estimating Protein Needs:
-
Protein needs vary by age, sex, health status, and activity level.
-
People who exercise regularly and older adults have higher protein needs.
-
Reach out to a Registered Dietitian if you would like help estimating your daily recommended protein needs.