Protein - How Much and How To Get It

At about age 50, people begin to lose skeletal muscle. However, protein builds and preserves muscle mass. Eating enough protein can help the body maintain strength and help reduce the risk of injuries from falls. Consuming high-quality protein in small amounts at every meal is the most effective way to ensure you're getting the right amount of protein.

Types

Protein, an essential nutrient for growth and health maintenance, comes in two varieties:

• Complete proteins, which provide amino acids essential to our daily diets. Meat, fish, poultry and dairy products are all sources of complete proteins.
• Incomplete proteins don't have the nine types of amino acids you need from food. So, if you don't eat meat, for example, you might have to combine several of these foods to get proper sustenance. This includes beans, nuts, seeds, whole grains and vegetables.

Daily Intake

While you might know which of your favorite foods pack a protein punch, many people don't realize how much should be included in their diets. According to the Mayo Clinic, 10 to 35% of your daily calories should contain protein. To calculate your personal number, you can multiply your weight by .36. For example, a 50-year-old woman who is sedentary, weighs 146 pounds and is 5 feet 4 inches, needs 53 grams of protein daily.

Alternatively, you can use this Dietary Reference Intake Calculator created by the USDA's National Agricultural Library. Enter your age, weight, height, and activity level, and this calculator will suggest daily nutrient intake.

How to Get It

Protein is vital. If you have a protein deficiency, you might notice swelling in the feet, hands and ankles; anemia, fatigue, brittle hair and nails, mood changes, slow-health injuries or lower immunity.

To up your intake, make sure you include protein at every meal.

• For breakfast, consider one-half cup of cottage cheese (15 grams), one large egg (6 grams), three-fourths cup of greek yogurt (7 grams) or 2 ounces of turkey sausage (4 grams).
• For lunch, munch on a few tablespoons of peanut butter (7 grams), a cup of avocado (2.9 grams), 3 ounces yellowfin tuna (25.5 grams) or a cup of hummus (19 grams).
• For dinner, try 5 ounces of shrimp (31 grams), a cup of brown rice (5 grams) or one-half cup of black beans (8 grams).

Not only does protein power the body, but it can help you lose weight. Several studies report upping your protein to 25 to 30% of your daily intake boosts metabolism, reduces appetite and aids weight loss. Even a 15 to 18% boost in protein consumption is linked to a reduction in weight regained by 50%.

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