Protein is the new obsession. There has been solid scientific research in the past few decades relating to protein intake and its link to health benefits, including weight loss, muscle support, satiety, and bone health.
How much protein is enough?
- The recommended amount of protein for adults is about .36 grams of protein per pound of body weight. If you do the math, a 150-pound person would require about 54 grams of protein a day. Using this same formula, someone weighing 200 pounds would need about 73 grams of protein a day.
- Scientific studies show protein requirements can increase during the aging process due to muscle loss and the decreased ability to use protein efficiently. This increases protein needs to .45-.54 grams per pound. In this calculation, a 150-pound person wound need about 67-81 grams of protein/day, and a 200-pound person would need about 90-108 grams of protein/day.
- Of course, protein needs are very individualized and dependent upon factors like medical needs, kidney function, physical activity, and weight goals.
Protein should be consumed throughout the day to optimize intake, being sure to include some protein at each meal and at snacks. Remember, some protein comes packaged with healthful fiber and micronutrients, such as beans, nuts, and whole grains. Other proteins may be high in saturated fat and highly processed.
The Dietary Guideline Advisory Committee for the 2025-2030 dietary recommendations are advocating the restructuring of the protein food group to prioritize plant-based proteins for health and sustainability.
- Beans, peas and lentils will be moved from the vegetable food group to the protein food group to better reflect their nutritional role.
- The protein group will then be reorganized to emphasize beans, peas, and lentils; then nuts, seeds, and soy products; then seafood; and then meat, poultry, and eggs.
These changes may help manage obesity, heart disease, type 2 diabetes and certain cancers by reducing saturated fats and increasing fiber intake.
Food manufacturers have been jumping on the protein bandwagon and adding protein to pasta, bread, and other traditionally carb-heavy foods.
- In many cases, that’s a big benefit. High protein breads use flour from seeds and grains that contribute more protein than wheat, such as almonds, chickpeas, and whey. They are also lower in carbohydrates, which makes them friendlier for weight loss or blood sugar control.
- Be sure to check out the ingredient and nutrient information closely, as all high-protein processed foods are not created equal. Just because a product is labeled “high in protein” doesn’t automatically make it a healthier choice. These items often come with unhealthy additives, added sugars, or other ingredients that create a ‘health halo’ and can be misleading.
Try some of these healthy protein rich recipes:
Packed with eggs, turkey sausage and fresh veggies, these tasty Sausage Egg Muffins are great for breakfast or a quick snack. Easy to make, low in carbs, and perfect for busy mornings! Each bite is full of flavor and protein to keep you full longer. A serving of 2 muffins provides under 200 calories and 16 grams of high-quality protein.
This Chicken Kale Crunch Salad is fresh, crunchy, and full of flavor. Tender chicken pairs with kale, cabbage, and toasted almonds, all tossed in a creamy honey lemon vinaigrette. With 25 grams of protein, this salad can be put together in 15 minutes. Perfect for lunch or dinner when you want something simple, tasty, and healthy.
This easy Mediterranean Chicken Sheet Pan meal is full of flavor. Juicy chicken and colorful veggies roast together for a simple, healthy meal. Topped with reduced fat feta and fresh basil, it’s great for busy weeknights. You’ll love how tasty it is and how fast it is to clean up! A 4 oz serving of chicken and a cup of vegetables provides about 320 calories, 4 grams of fiber and 30 grams of protein. Served with ½ cup of cooked quinoa to add an additional 4 grams of protein.
It is soup season. This Vegetarian Black Bean Soup has chili powder and lime juice which adds plenty of flavor. A ¾ cup serving provides 12 grams of protein in less than 200 calories.
For an easy, grab-and-go treat, these Sweet Potato Protein Bites made with mashed sweet potatoes, nuts, and warm spices are naturally sweet and full of protein. A serving of 2 bites provides 215 calories and 10 grams of protein.
Whatever you choose to eat, be sure to balance intake. Cutting back on highly processed carbohydrates and increasing lean protein intake may improve overall health, may help you feel full longer, and help with weight management. Almost any reasonable diet will give you enough protein each day. Remember, protein consumed does not automatically appear in your biceps. Resistance training or body weight exercise is needed to build muscle and reduce the risk of falls.
