Get Enough Protein! Day by Day Guide

There is no doubt that your body needs protein. Day after day your body uses it to build muscles, skin, blood and more; it is a component of every cell and vital for healthy functioning. Without enough protein, you might find yourself becoming easily fatigued or even lethargic, experience edema (fluid retention), lose muscle mass, become constipated and have difficulty healing from wounds or injuries. Although true protein deficiency is rare in developed nations, it can occur in people following crash or fad diets, those with eating disorders or elderly/invalid people who have difficulty getting enough nourishment.

In Western countries, the issue for most people isn't how much protein they are getting but from what sources. A person who eats a lot of steaks, burgers and deli meat is consuming more than enough protein but is also consuming an excess of saturated fat and sodium. Many people are concerned that vegetarian and vegan diets are too low in protein however plant sources of protein such as beans can provide ample amounts as well as other nutrients such as vitamins and fiber.

For healthy adults, weight is used as the basis for calculating the required amount of protein. Day allowances are 0.80 grams per kilogram of weight (divide your weight by 2.2 if measuring in pounds to get kilos). For a 150 lb person, that's about 55 grams a day or about the amount in one chicken breast.

One of the best benefits of protein is that it gives you a feeling of satiety, in other words it leaves you feeling full and satisfied for a good amount of time after you consume it. A great way to take advantage of this is to consume small amounts of protein rich foods throughout the day to help keep hunger at bay so that you aren't reaching for high calorie, low-nutrition snacks. Combining protein rich foods with complex carbohydrates and a modest amount of good fats is your best bet when it comes to sticking with a nutritious eating plan.

While some protein is good, a lot isn't necessarily better. High protein diets that cut out carbohydrates can be hard on the kidneys but for most people the biggest risk is that eating a lot of protein dense foods can crowd out other food choices that are also rich in vital nutrients, such as leafy green vegetables and whole grains. As noted before, some high protein foods are also high in saturated fat which can lead to heart disease, stroke and other diseases.

A well balanced eating plan includes a variety of foods to ensure ample amounts of all the vital nutrients, not just protein. Day by day if you make smart eating choices, you will get enough protein to stay strong and fit.