How much protein should we be eating?
Protein is an essential food group in our diet, but how do we know how much we should be eating?
The average healthy adult requires about 0.8 grams of protein per kilogram of weight. So for example, if someone weighs 160 pounds (or 72.5 kilograms) he or she needs about 58 grams of protein per day.
What might 58 grams of protein look like in one day?
1 whole egg (6 grams protein)
1 string cheese (7 grams of protein)
1 can (4 oz) tuna (20 grams of protein)
3 oz chicken breast (26-27 grams of protein)
The average American consumes more protein than recommended. And, contrary to popular belief, more protein does not always equate to more muscle or a healthier diet. Once protein needs are met, the extra protein is either used for energy or stored as fat!
There are instances however where individuals do require more protein; older adults, children, athletes, avid exercisers, dialysis patients, cancer patients, ect.
What foods are good sources of protein?
From plants: soy, nuts, seeds, beans and lentils.
Animal products: Lean meats such as white-meat chicken or turkey (without the skin), seafood; egg whites, low-fat dairy products.
Ask your dietitian to help you figure out how much protein you actually need and what are good sources of protein for your diet!
