Posted February 24, 2014 14:03:50 CST

Importance of Good Nutrition – The Protein Food Group

by Peggy Grosskopf

As part of a series of articles on the importance of good nutrition, this month's article focuses on the protein food group. This article provides you with general information about the protein food group such as: what is protein, how much is needed daily, what are the types of protein, the health benefits of protein, and tips for making wiser choices from the protein food group.

What is Protein?

Protein, which exists in every cell, tissue, and organ in your body, is continually breaking down and being replaced. Protein in the food you eat is digested into amino acids that are later used to replace this protein. Protein is found in the following food sources:

• Meats, poultry, and fish
• Legumes such as dry beans, peas, soybeans, and hummus
• Peanut butter
• Tofu
• Eggs
• Nuts and seeds
• Milk, milk products

Note: If you have no allergy to seafood, try to eat at least 8 ounces per week. Seafood contains omega-3 fatty acids that help in the prevention of heart disease. Eat seafood from the U.S. that is low in mercury (a heavy metal found in seafood) including salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel.

 

How Much is Needed Daily?

The general recommendation is that 10% to 35% of your daily calories should come from protein. Recommended daily allowances for the age groups are:

• Children: 1-3 yrs = 13 grams, 4-8 yrs = 19 grams, 9-13 yrs = 34 grams
• Girls: 14-18 yrs = 46 grams
• Boys: 14-18 yrs = 52 grams
• Women: 19+ yrs = 46 grams
• Men: 19+ yrs = 56 grams

Examples of Protein Amounts

• 8 oz. milk = 8 grams
• 3 oz. meat = 21 grams
• 8 oz. dry beans = 16 grams
• 8 oz. yogurt = 11 grams

1 Ounce (oz.) Equivalents

• Meat, poultry, fish - 1 oz.
• Legumes - 1/4 cup
• Peanut butter - 1 tbsp.
• Tofu - 1/4 cup
• Eggs - 1 egg
• Nuts or seeds - 1/2 oz.
• Milk products - 1 cup

What Are the Types of Protein?

Some amino acids cannot be produced by your body and are referred to as essential amino acids. It is essential that your diet provide them.

A complete protein source provides all of the essential amino acids. Animal-based foods such as meat, poultry, fish, eggs, milk, and cheese are considered complete sources.

An incomplete protein source is defined as missing one or more of the essential amino acids. Eating two or more incomplete protein sources, referred to as a complementary protein, can equal a complete protein source if they are eaten within the same day. For example, rice and cooked, dry beans eaten in the same day provide all essential amino acids.

Note: Most adults in the U.S. consume plenty of protein daily to meet their needs. If you are healthy and eating a balanced, nutritious diet, you will likely meet the daily allowance.

Health Benefits of Protein

Protein supplies many nutrients in the body such as B vitamins (niacin, thiamin, riboflavin, and B6), iron, zinc, and magnesium; all of which are vital to your health.

• Proteins are building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins.
• Proteins are also one of three nutrients that provide calories (fat and carbohydrates are the other two).
• B vitamins help release energy, build tissues, form red blood cells, and play an important role in the function of the nervous system.
• Iron is essential for many teenage girls and women who have iron-deficiency anemia.
• Consuming enough protein with foods high in iron can improve iron absorption.
• Zinc helps the immune system function properly.
• Magnesium builds bones and releases energy from the muscles.

Tips for Making Wiser Choices

The following tips will help you make wiser low-fat protein choices when planning your daily meals. Protein that is high in saturated fat and cholesterol may raise the "bad" cholesterol level in your blood (known as the low-density lipoprotein or LDL):

• Choose meats that are leaner cuts and trim away any fat. For chicken and turkey, remove the skin to reduce the fat.
• Try substituting pinto or black beans for meat in chili and tacos.
• Choose low-fat or fat-free milk, yogurt and cheese.
• Choose egg whites or pasteurized egg white products.

Note: Vegetarian's daily protein can come from plant-based sources such as beans, peas, processed soy products, nuts, and seeds.