How Much Protein Should a 'Normal' Diet Contain?

You know you need a determined whole of protein in your diet; to fix worn out cells, to withhold your immune system, even to build neurotransmitters so you can think happy thoughts. But what is the right whole for you? Before you select in the middle of that steak, a boiled egg, or a bean dish, let's see which one will furnish the protein you need.

Lets Crunch The Numbers

12 OUNCES EQUALS HOW MANY CUPS

Krause's handbook of food, nutrition and diet therapy, a nutritionist's textbook, advises that you need 0.8g of high quality protein per kilogram of your ideal weight every day to stay healthy. For example, if your ideal weight is 70kg, you need 56g of high quality protein every day. There are a incorporate of important points in this recommendation:

1. Base your protein requirements on your ideal weight, not your actual weight. If you're overweight, you don't need extra protein to mouth stored fat. If you're underweight, you need to consume more protein to help increase your weight.

2. The calculations are based on high quality protein. That's animal protein, which is more certainly digested. 95% of the protein in that egg you ate will be utilised; only 78% of the protein in that bean dish can be utilised by your body.

Its also important to remember that if you're convalescing, on a weight loss program, or elderly, you need much more than this. If you have kidney disease you may need to eat much less, or focus on plant based proteins.

First Method: Do And Review

Here's an effective way to seek whether you're eating adequate protein. On any typical day, write down all things you eat as the day progresses. Then in the evening, characterize and count how many grams of protein you ate. Here's a guide:

- 100g of meat (red meat or poultry) will furnish 20-25g of protein

- 100g of seafood will furnish 15-20g of protein

- one cup of milk or yogurt will furnish 8g of protein

- one egg will furnish 6g of protein

- 120g of tofu will furnish 9g of protein

- 30g of nuts will furnish 5g of protein

 Second Method: Count Your Servings

Another way to ensure you eat adequate protein, without counting the numbers, is to eat five serves of protein every day, (assuming you focus on animal proteins). 'One serve' equals

- 28g (one ounce) of meat/fish or

- 1 egg or

- 1/2 cup cooked legumes or

- two tablespoons of peanut butter

 
And Here'S The Fine Print

An important aspect of eating adequate protein is that your digestion has to be producing adequate digestive enzymes to break that necessary protein down into amino acids. That means having a wholesome stomach, pancreas and intestines. As you age your quality to furnish adequate digestive enzymes diminishes.  If you intuit that your digestion may not be up to the job, your local nutritionist-naturopath can help you get back on track.

Happy eating!

How Much Protein Should a 'Normal' Diet Contain?

12 OUNCES EQUALS HOW MANY CUPS