Protein

by Liz Carpenter

Along with fats and carbohydrates, your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren't available from food. For the body to proccess protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources.

Proteins are considered either complete proteins (which supply enough essential amino acids) or incomplete proteins (which lack adequate essential amino acids). Meat, eggs and dairy products are considered complete proteins, but vegetables, beans and other plant products are considered incomplete proteins. However, some incomplete proteins can be combined to create a complete protein- rice and beans or peanut butter and jelly, are examples of combined complete-proteins.

How does your body use protein from food? Protein helps to maintain and replace the tissues in your body, and it’s found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body's blood clotting ability. Both children and adults need plenty of protein to grow and develop.

Good Sources of Protein:

  • Beef, poultry, pork and lamb
  • Fish and shellfish
  • Dairy products, including cottage cheese, cheese, yogurt and milk
  • Eggs, egg whites or egg substitutes
  • Dry beans, peas, oats and legumes
  • Tofu and soy products
  • Nuts and seeds

How Much Protein Do I Need?

Your protein intake will be dependent upon your age, your medical condition, your activity level and your size. It is recommended that for most adults, two to three servings of protein a day is adequate.

Some common serving sizes of protein include:

  • 3 to 4 ounces of cooked lean meat, poultry or fish
  • 1/2 cup of cooked dry beans, lentils or legumes
  • 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat

The Role of Protein in Special Diets:

Although many good sources of protein are found in meat or animal products, vegetarians can still consume adequate amounts of protein. Vegetarians who eat dairy products and eggs can still choose from a variety of plant and animal protein sources. Vegans who eat only plant sources of food can still rely on tofu, soy products, oats, beans, lentils and peanut butter for protein. Though they will need to be monitored to make sure that they are not lacking any vital nutrients that they are not getting by not consuming one or more protein sources.

People who eat too much protein may be at risk for high cholesterol or gout, a joint disorder. High-protein diets, such as the Atkins Diet, have also been implicated in kidney problems because of the extra effort the body must expend to process large amounts of protein. High-protein diets may also be high in fat and may lead to heart disease, if you are consuming high fat protein sources.

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