Protein is a necessary part of any diet, but getting enough of this crucial nutrient can be challenging. Luckily, there are plenty of high-protein foods to choose from that will keep your meals exciting, filling and delicious.
The amino acids that make up protein “do so much in our bodies,” Caroline Susie, a registered dietitian based in Dallas, Texas, and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
They repair muscle and tissues, and help build muscle, bones and cartilage, Susie says. “Beyond that, (protein) also drives several metabolic reactions and helps with our immune system,” she says.
“Protein is a macronutrient, meaning we need fairly large amounts to maintain health,” Julia Zumpano, a registered dietitian at the Cleveland Clinic, tells TODAY.com.
If you’re not getting enough protein in your diet, you might notice frequent muscle fatigue, difficulty building muscle, weak and brittle nails or dry and dull hair, Zumpano says.
And you may find yourself feeling hungry frequently. “Protein is really satisfying,” Zumpano explains. So if you find yourself feeling hungry even though you’re eating enough calories, that can be a sign that you need more protein in your meals.
How much protein should you eat?
The right amount of protein to eat in a day will depend on your age, weight, sex and activity level, experts say, so protein needs can vary widely from person to person.
With the rise of trendy paleo- and keto-style diets, people are generally more conscious of the need for protein compared to the days when low-fat diets were more popular, Zumpano says. “But most people don’t know how much protein they need, and they don’t know how much they’re taking in,” she adds.
A good place to start is with the recommended dietary allowance for protein, which is 0.8 grams of protein daily per kilogram of body weight, Susie says. For older adults, that increases to 1.2 grams of protein per kilogram of body weight. “That’s the minimal amount,…
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