Protein is an essential nutrient that builds lean, healthy muscle, beautiful skin, lustrous hair, as well as vital internal organs.
Consisting of chains of amino acid, including the essential amino acids, which we depend on our diet to supply, as our bodies do not produce these essential amino acids.
Without sufficient protein, our bodies won't be able to work as well as they should.
For example, a compromised immune system can result from a deficiency in protein.
However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can sometimes be challenging.
An average person with a weight of 200 pounds would need about 72 grams of protein per day.
An average person with a weight of 100 pounds would need about 36 grams of protein a day.
If you are athletic or exercising regularly and feel like you need more protein, be careful not to over do it and remember to drink plenty of water.
An overload of protein can be stressful to your kidneys.
Now that you have calculated the amount of protein that you are getting each day, you'll want to know how much protein is in the food that you're eating.
Below are a few common examples: 1 cup skim milk = 8 grams 1 egg = 6 grams ½ cup cottage cheese = 14 grams 1 slice bacon = 21 grams 1 oz of peanuts = 7 grams 6 oz of tofu = 12 grams 3 oz of sirloin steak = 26 grams ¼ lb hamburger patty = 28 grams 1 oz American cheese = 6 grams Reaching the recommended daily allowance for your body doesn't require a lot of food.
But, if you do want to indulge on protein, choose foods derived from plants, such as peanuts and tofu, rather than animal products, such as cheese and meat that are higher in fat content.
Remember that portion control is always the key to healthy eating, even when you're eating your favorite foods.