The Essential Guidelines for Keeping Your Protein Intake in Check
- Brendan Lawler
- Jan 23, 2024
- 2 min read
Protein is an important macronutrient that our bodies need for various functions like building muscle, supporting weight management, and maintaining energy levels. However, there are some key guidelines you should follow to ensure your protein intake aligns with a healthy lifestyle. In this article, we’ll explore the top tips for eating protein in a way that nourishes your body.
What Are the Healthy Tips for Eating Protein?
Focus on High-Quality Sources
Choose lean, unprocessed proteins whenever possible. That means opting for things like:
Chicken and turkey breast
Lean cuts of beef and pork
Fish and seafood
Eggs and egg whites
Beans, lentils, edamame
Tofu and tempeh
Pair Proteins Properly
Combine plant and animal sources to ensure you get all essential amino acids. For example, have eggs with avocado toast or chicken with quinoa.
Watch Portion Sizes
It’s important not to overdo protein intake. Stick within 3-4 ounces per serving for meats and about 1⁄2 cup for most plant proteins. This ensures other food groups get their turn too.
What Are the Healthy Eating Guidelines for Proteins?
Amount Matters
The average healthy adult should aim for 0.8-1 gram of protein per kilogram of body weight per day. That’s around 56 grams for the average sedentary man and 46 grams for the average woman. Active individuals may need slightly more.
Vary Your Choices
Aim to incorporate both plant and animal proteins from the high-quality sources mentioned earlier for a well-rounded intake.
Balance with Other Nutrients
Make sure your total calorie intake doesn’t skew too heavily toward protein. Get sufficient healthy carbs, fats, fiber, vitamins and minerals too.
How Do You Keep Your Protein Intake Healthy?
Avoid Excessive Intake
More protein isn’t necessarily better, despite what some diets claim. Too much can strain your liver and kidneys. The amounts above give most healthy people plenty.
Hydrate Well
Drinking enough water helps your body effectively utilize and process protein. Aim for the standard recommendation of eight 8-ounce glasses a day.
Time Distribution
While timing isn’t everything, spreading out high protein foods somewhat evenly gives your body a steady stream rather than excess all at once.
What Are the Dietary Guidelines for Protein Intake?
The official Dietary Reference Intake (DRI) set by the Institute of Medicine recommends the following protein guidelines:
Adult men should take in 56 grams per day.
Adult women should take in 46 grams per day.
Pregnant women need 71 grams per day.
Lactating women need the same amount as during pregnancy.
People over 50 may benefit from slightly higher intake, around 1-1.2 grams per kilogram of weight.
The key is choosing wholesome, minimally processed sources and keeping overall calories balanced with sufficient fruits, vegetables, whole grains and healthy fats.
By sticking to high-quality protein sources, paying attention to portions, meeting baseline needs based on your demographic, and keeping intake in balance with other nutrients, you can craft an eating plan that nourishes your body. Use these healthy tips and guidelines to ensure your protein consumption promotes health.
Sources & Read More: Protein amount guidelines:
Quality protein sources:
Hydration for protein processing:
Avoiding excess intake:
Official dietary reference intakes:
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