How to Incorporate More Protein in Your Diet
By Molly McBride, RD, LD
Getting enough protein? That seems to be the resounding nutrition question among health enthusiasts, media outlets and water cooler fodder. We want to maximize protein’s impact, whether it’s for everyday adequacy, satiety, performance recovery or maybe even disease management. But how do we know where to get it or what amount is needed?
Protein is a major nutrient that not only helps in the structure of muscle, bone, skin, hair, teeth, organs and tendons, but also in creating enzymes, hormones, vitamins and even neurotransmitters. Each protein molecule is made up of a chain of 20 amino acids: 11 are made in our bodies and 9 are supplied to us from our diet. All animal proteins (except gelatin) contain all amino acids, while plant proteins may be limiting one or two (except for soy, quinoa and spinach), but can easily form complete proteins with a varied diet. Although our society has a particular interest in protein, it generally overemphasizes how much is really required for us to be our best.
What Food Contains Protein?
Some of the highest concentrated sources of protein already in Western diets come from meat, poultry and dairy. Yet, granting more face-time to legumes, beans, fish, nuts, grains and vegetables can boost protein intake.
Per 100 calories of food, lean beef and chicken provide us with 10-15 g of protein; most dairy milks fit in 8 g of protein; tempeh (fermented soybean) packs in 10 g and cooked beans offer 6 g. Additionally, fish contain about 15-20 g of protein per 100 calories, peanut butter has 4 g, wheat gluten lends us a whopping 20 g, potatoes grant us 3 g and dark green leafy veggies (kale, collards, mustard greens) pack a punch at around 11 g of protein per 100 calories. Protein, as well as the fiber found in several of these foods, also keeps hunger at bay.
How Much Protein Do You Need?
The general recommendation is that 10-35% of the total calories you consume should be from protein.
- If you’re eating a 2,000 calorie diet, that means 50-175 g of protein.
- A healthy adult (male or female) needs approximately 0.8 g of protein per kilogram of body weight to sustain normal daily functions. That equates to about 62 g of protein if you weigh 170 pounds.
But, let’s say you’re an athlete. Even considering moderate to high physical activity, intake above 1.7 g of protein per kilogram bodyweight (it’s a good idea to include about 20 g of protein 4 hours prior to exercise and within 2 hours post-exercise) doesn’t appear to give added bonuses like bulky muscles or increased strength. Instead, proper conditioning yields these results. Other clinical implications for altered protein intake includes diabetes management, wound healing and kidney complications. Talk to your physician or registered dietitian to find out more.
Tips for Sticking to Your Goal
Keeping a food log can help you calculate how much protein you are actually getting and help you become aware if you are not reaching basic protein requirements. Perhaps you have decided to start lifting weights regularly, or are training for a marathon…either of these scenarios could be a reason to supplement your diet with additional protein.
One easy way to add protein to your diet is by choosing beverages that contain protein. Simple Truth® offers whey and soy protein powders (vanilla or chocolate) that easily mix with milk. Simple Truth™ Milk is available from fat-free to whole, with almond, coconut and soy varieties are also available.
Although fruit isn’t necessarily a protein powerhouse, a few berries (I find that using Simple Truth Organic™ Frozen Berry Medley is perfect – no need to add ice cubes!) or slices of banana can really jazz up your drink. Protein powders can even be mixed with food – preferably in foods that won’t be cooked. Or, we can make things easy with some swaps that can put some protein oomph in your favorite foods. How about throwing nuts on your salads for work, topping your toast with peanut butter instead of jelly, stirring lentils into soups, adding meats or “mock meats”, to your stir-fry, dipping veggies in hummus or Simple Truth™ Plain Yogurt (mixed with a dry ranch mix) rather than ranch dressing, or substitute quinoa for white rice?
At the end of the day, protein needs are easily met through a balanced diet that includes enough calories to maintain a healthy body weight. It’s easier than you thought!