Step 7 in our yearlong journey to better health is to understand how our body needs and utilizes protein. Protein is one of the 3 Macronutrients that is essential for our body to grow and remain healthy. Protein is important because it consists of amino acids, which are nutrients that are responsible for numerous processes in our body. Those amino acids are essential to make and keep our organs, muscles, bones and blood strong and functioning properly.
So how much do we need? Well, the Daily Value recommendation for protein is .8 grams of protein per kg of body weight (pounds divided by 2.2). However, the growing body of evidence from researchers indicates that amount is probably low for proper growth and maintenance of health and strength. The general consensus is for that to be 1-1.3 grams per kg of body weight for moderate activity.
Athletes may need more based on their activity. We need to balance protein with nutritious fruits and vegetables and healthy fats, so that protein sources are 25-35% of our calories. (Protein is 4 calories per gram.) This is essential for growth as we are young and for maintaining our strength as we are adults.
Where do we get protein? It is important to eat a variety of healthy foods that contain those amino acids, such as beans, lentils, peas, seafood, meat, poultry, eggs, yogurt, dairy and soy. Try to eat as natural (not processed) and pasture-raised as possible when consuming animal sources. By eating a good variety, we can get all the amino acids we need to achieve all the building blocks we need.
If we do not eat meat, it is important to include meatless options, along with some grains, that will complete the amino acid make-up to give the essential proper combination our body needs.
