Healthy Protein

Choosing Healthy Protein

The health benefits of protein

Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:

• Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise
• Is vital to the growth and development of children and for maintaining health in your senior years
• Can help reduce your risk for diabetes and cardiovascular disease
• Can help you think clearly and may improve recall
• Can improve your mood and boost your resistance to stress, anxiety, and depression
• May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.

As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.

While most people eating a Western diet get sufficient quantity of protein each day, many of us are not getting the quality of protein we need.

High-quality vs. low-quality protein

Distinguishing between industrially raised meat and organic, grass-fed meat is only part of separating low- and high-quality sources of protein.

• While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
• Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat.

The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.

How much high-quality protein do you need?

Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight per day. That means a 180lb man should eat at least 65 grams of high-quality protein per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

• Nursing women need about 20 grams more of high-quality protein a day than they did before pregnancy to support milk production.
• Older adults should aim for 1 to 1.5 grams of protein for each kilogram of weight (think 0.5g of protein per lb. of body weight if that’s easier).
• Try to divide your protein intake equally among meals.

Source: Environmental Nutrition

Good sources of high-quality protein

Fish. Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.

Poultry. Removing the skin from chicken and turkey can substantially reduce the saturated fat. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.

Dairy products. Products such as skim milk, cheese, and yoghurt offer lots of healthy protein. Beware of added sugar in low-fat yoghurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.

Beans. Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.

Nuts and seeds. As well as being rich sources of protein, nuts and seeds are also high in fiber and “good” fats. Add to salads or keep handy for snacks.

Tofu and soy products. Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday,” plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

Good sources of protein
Nutrition values are approximate only; significant variations occur according to brand, cut of meat, cooking method, etc.
Food	Grams of protein
Canned tuna – 3 ounces	20
Salmon – 3 ounces	19
Turkey breast – 3 ounces	26
Chicken breast – 3 ounces	27
Skirt steak – 3 ounces	25
Ground beef (70% lean) – 3 ounces	22
Kidney beans – 1/3 cup	4
Black beans – 1/3 cup	5
Non-fat milk – 1/2 cup	4
Soy milk – 1/2 cup	4
Eggs – 1 large	6
Mozzarella cheese – 3 ounces	19
Cheddar – 3 ounces	19
Low-fat cottage cheese – 1/2 cup	12
Peanut butter – 2 tbsp.	7
Almonds – 1/4 cup (24 nuts)	8
Walnuts – 1/4 cup (14 halves)	3
Veggie burger – 1 patty	23
Tofu – 1/2 cup	11
Yogurt, plain – 1 cup	9
Whey protein powder – 1/3 cup	19