The Importance of PROTEIN
If you remember from your high school health classes, there are three major nutrients in the foods that we eat and they provide us with all our daily calories: protein, carbohydrates and fats. Let’s talk about protein because it is an important piece to our health and well-being.
Protein is found in every cell, tissue and organ in the body. It’s in our hormones and enzymes, it helps to build muscle, and protein fights off viruses and bacteria. So, we want to get in the protein that our body requires each and every day.
How much protein do you need? It’s simple: multiply your weight in pounds by 0.37, and you’ll have the grams of protein that you require each day. So a 130 lb. woman needs 48 grams and a 180 lb. man needs 67 grams of protein.
Animal sourceof protein: fish, poultry, red meat, game (a 3-ounce serving = 24 grams); Greek yogurt (6 ounces = 18 grams); milk (1 cup = 8 grams); cheese (1 ounce/slice = 7 grams), and eggs (1 egg = 6 grams).
Non-animal sources of protein: veggie burgers (1 pattie = 10 grams); legumes: black beans, pinto, etc (½ cup = 8 grams); nuts (¼ cup = 5-8 grams); nut butter (2 Tbsp. = 8 grams), and quinoa (½ cup = 5 grams).
There are certain folks who require MORE protein:
the frail elderly,
those who have infections or burns,
anyone who is malnourished,
and anyone recovering from surgery or a major illness.