Eating a Healthy Diet: Protein

Why are They Important to a Proper Diet?

Protein serves as the building blocks of muscles, skin, blood, immune system, some hormones, enzymes, vitamins, and blood-clotting factors. It can be used for energy, but because it is essential to other body functions, we must consume enough carbohydrate and fat so that protein is not used for energy. This goes against the low carb/high protein diet craze, and for good reason. The body wants to use carbs and fat for energy and protein for tissue maintenance and repair. Upsetting this system can be detrimental to our health. Because the high protein diet craze seems to be waning, people are finally beginning to understand this point.

Which Sources are Best?

Proteins are made up of smaller particles called amino acids. There are nine amino acids that our bodies cannot make on their own, so we must take them in through food. These are called essential amino acids.

Animal sources are considered high quality because they contain all of the essential amino acids our bodies need. Some animal sources are eggs, fish, poultry, and meat. On the other hand, plant sources are considered lower quality because they contain only some of the amino acids our bodies need. Some plant sources of protein are beans, grains, nuts, and seeds.

Most of us get this macronutrient from animal sources, but because animal sources usually have a high amount of saturated fat and cholesterol, which can lead to heart disease, we are advised to change our focus toward more plant sources. However, plant sources aren’t the best sources of protein because they do not contain all of the amino acids that we need. There is a way around this is: combining plant sources so all of the amino acids are available to us. These are called complementary proteins. Some examples are red beans and rice, rice and red beans, lentils and rice, soybeans and miso (ground sesame seeds), green beans and almonds, and corn tortillas and beans.

In addition to protein, plant sources provide fiber and phytochemicals. Both animal and plant sources provide minerals such as magnesium, iron, and zinc. As long as various sources are included in the diet, we shouldn’t have any trouble getting all of the amino acids our bodies need. This is more of a concern for vegetarians and vegans, who take in little to no animal sources.

Go Lean

As far as animal sources of protein are concerned, the best thing to do is to go lean. Choose fish, skinless chicken and turkey, egg whites (yolks contain cholesterol), lean cuts of meat, and low fat milk products such as skim milk and low fat cheese.

Even among the plant sources there are better choices to be made. Peanut butter and nuts are high in fat, although the fats they contain are mono- and polyunsaturated, which are heart-healthy. Keep portion size in mind if you are watching your weight. Choose legumes such as kidney, lima, garbanzo, and pinto beans, lentils, soybeans, and black-eyed peas.

How Much Should I Eat?

According to the new USDA guidelines, women should eat 5 ½ ounces of protein each day. Men should consume 6 ½ ounces each day. These numbers are based on a 2000-calorie diet. If you need fewer calories, you should eat less protein. Remember that 3 ounces is about the size of a deck of cards. Think about that the next time you order a steak in a restaurant. More than likely that steak is worth a lot more than a day’s allowance.

The two main points to keep in mind are to eat various protein sources (animal and plant), and to make leaner choices.