 Protein:
Our cells, tissues, and organs are all made up of protein. The proteins in our body are always breaking down and being replaced. The proteins that eat are digested into smaller protein parts called amino acids. Amino acids are used to replace old proteins into newer proteins for our bodies.
What are the different kinds of protein?
As mentioned before, smaller molecules called amino acids make up protein. There are 20 different types of amino acids that join together to make different kinds of protein. Amongst these 20 kinds of amino acids, there are a few amino acids that our bodies cannot produce on our own; these amino acids are called essential amino acids. Our bodies need essential amino acids.
Where are proteins found?
Proteins are found in:
-Eggs
-Legumes such as beans and peas
-Milk and milk products
-Poultry
-A complete protein has all of the essential amino acids. A complete protein is also known as high quality proteins. Complete proteins include cheese, eggs, fish, meat, milk and poultry are all complete protein sources.
-An incomplete protein is a protein source that is low in at least 1 essential amino acid.
-Complementary proteins are 2 or more incomplete sources that combine to make essential amino acids. (Before, it was assumed that one has to eat complementary proteins at the same time to make essential amino acids. Recent studies show that people can eat complementary proteins throughout the same day and the body will combine them).
What is my proper daily protein amount?
The Recommended Dietary Allowances (RDA) of protein for the following age groups is as follows:
- Kids ages 1-3 should eat 13 grams of protein a day.
- Kids ages 4-8 should eat 19 grams of protein a day.
- Kids ages 9-13 should eat 34 grams of protein a day.
- Girls ages 14-18 should eat 46 grams of protein a day.
- Boys ages 14-18 should eat 52 grams of protein a day.
- Women ages 19-70+ should eat 46 grams of protein a day.
- Men ages 19-70+ should eat 56 grams of protein a day.
Examples of protein amounts in food:
Dairy:
-1 cup of milk contains 8 grams of protein
-8 ounces of yogurt contains 11 grams of protein
Legumes:
-1 cup of dry beans is equivalent to 16 grams pf protein.
Meat:
-3 ounces of meat has 21 grams of protein.
When you add up the grams of protein for all of the foods mentioned above, it meets the daily protein requirements for an adult male. Don’t just worry about protein! Remember to refer to MyPyramid.gov and eat foods that benefit your overall health.
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