Are You Getting Enough Protein?

Hint: You need more protein than you might realize

When you think about a balanced diet, what comes to mind? Is it fruit and vegetables? Maybe whole grains or dairy? Sounds pretty good, right? Not so fast. If you want your meal or snack to be fully balanced, consider adding some protein.

What is protein?

“Protein is a nutrient that acts as the building blocks for our bodily functions,” says Sara Meloy, RDN, clinical dietitian at Geisinger. It comes in two forms:

Complete proteins

There are 20 different amino acids, many of which our bodies produce on their own. A complete protein contains all 9 amino acids our bodies don’t produce naturally.

Examples of complete proteins include:

Lean meats
Fish
Eggs
Dairy
Some plant-based products like soy and quinoa

Incomplete proteins

Unlike complete proteins, incomplete proteins don’t contain those 9 essential amino acids.

You’ll find them in things like:

Vegetables like green peas, brussels sprouts and lima beans
Beans
Nuts
Whole grains

“You can make a complete protein by pairing several incomplete ones, like nut butter and whole grain bread or rice and beans,” Ms. Meloy says.

What are the benefits of protein?

This is no ordinary nutrient. Protein benefits our bodies in numerous ways, including:

Repairing cells
Building strong muscles
Protecting bones
Carrying nutrients throughout your body
Regulating blood sugar levels
Helping hair and nail growth
Sending and receiving chemical signals

And it does more than just keep our bodies running. Eating protein also helps you stay fuller longer, which can help burn fat and build lean muscle.

“This can be helpful for people with diabetes since it helps to promote more optimal blood sugar regulation, especially when consumed with carbohydrates,” Ms. Meloy says.

Getting the proper amount of protein is critical to feel your best. Not getting enough means you’re not giving your body the fuel it needs to keep your muscles and immune system healthy and strong.

How much protein do you need in a day?

Want to reap all the benefits protein has to offer? Make sure you’re getting enough in your diet.

While there is no perfect amount, if you’re looking for a good amount to start with, aim for .7 to 1 gram of protein per kilogram of body weight. That means if you weigh 150 pounds, you may want to aim for anywhere from 47 to 68 grams per day. However, the ideal amount of protein differs from person to person.

Ms. Meloy notes it’s based on a few factors, including:

Weight
Height
Level of activity
Overall health
Existing medical conditions

A good rule of thumb? Aim for 20 grams of protein per meal and 7 to 10 grams for each snack.

Want more protein? Start with your grocery cart

To hit your daily protein target, start by packing your plate with a variety of high protein foods, including:

Lean meats

One of the most obvious sources of protein is lean meats. Hit your daily goal by adding these tasty animal-based proteins into your diet:

Chicken
Turkey
Fish
Seafood like shrimp
Lean ground beef
Venison

Before you stock your fridge, Ms. Meloy recommends choosing your meat wisely.

“Try to limit or avoid high sodium and saturated fat sources such as processed meats like sausage, ham, kielbasa, bacon and lunch meats,” she notes.

Plant-based proteins

“To get enough protein in your diet, you don’t just have to eat animal products,” says Ms. Meloy. “Plant-based proteins can be a great source of nutrition.”

Choose plant proteins like:

Beans and legumes (like lentils)
Seitan
Tofu and other soy products
Nutritional yeast

You can also find a variety of plant-based meats on any grocery store shelf to build protein-rich meals.

Eggs

Want to start your day with a protein-boost? Try eggs. These super foods contain around 6 grams of protein apiece. And they pair nicely with other high-protein foods like whole wheat bread, avocado and turkey bacon.

Not a fan of eggs in the morning? Not a problem. Try a hard-boiled egg as a snack or in a salad for a boost.

Dairy

Dairy lovers have a lot to celebrate. Not only are dairy products delicious, but they’re an excellent source of protein. To hit your recommended daily level, try adding one of these to your plate:

Greek yogurt
Cheese
Low-fat or nonfat milk
Cottage cheese

You can also use dairy products to make a tasty protein-packed smoothie.

Other sources include protein powder, nuts and seeds.

Let your body get adjusted

If you are trying to increase the amount of protein in your diet, start slowly. “Too much protein can lead to dehydration or stress on your kidneys,” notes Ms. Meloy.

And, if you want to get the most out of your diet, try eating a source of fiber along with your protein. Don’t forget to drink plenty of water, too. This can help keep you full and help you avoid constipation.

If you’re not sure how to get started, talk to a dietitian. They will help you find the right amount of protein for your needs. And they can recommend delicious and satisfying meal and snack ideas to help you reach your goals.