Are We Getting Enough Protein?
In the intricate web of nutrients that sustains our bodies, protein stands as one of the most essential components. From repairing tissues to catalyzing chemical reactions, and even regulating our immune responses, protein plays a multifaceted role that is indispensable to our overall health.
As we navigate through an era marked by dietary trends, conflicting information, and a surge in plant-based lifestyles, the following question often arises: Are we getting enough protein?
Let’s dive in.
What is protein?
Protein is a fundamental macronutrient essential for the body's growth, repair, and overall functioning. Comprised of amino acids, protein plays a crucial role in building and maintaining tissues, including muscles, bones, and organs. Not only is it vital for physical development, but it also serves as a key component for the production of enzymes, hormones, and antibodies that regulate various biological processes.
Dietary sources of protein include both animal products like meat, poultry, and dairy, as well as plant-based options such as beans, legumes, soy protein, nuts, and seeds.
How much protein do I need to eat per day?
Typically, the recommended dietary allowance (RDA) for protein for adults (19 years and older) is around 0.8 grams per kilogram of body weight, but this can vary based on factors like age, activity level, and health goals. For instance, athletes, pregnant women or individuals aiming to build muscle might require slightly more protein to support their needs.
Am I getting enough protein?
For most people, yes. This is because protein is a ubiquitous nutrients that can be found in a wide range of foods. In most cases, if you‘re getting enough calories into your day, making sure that your meals and snacks each include a source of protein, you’re most likely meeting your protein needs and don’t need the extra amount.
If you have specific dietary restrictions, are going through or engage in intensive physical training, consulting a registered dietitian can help ensure you're meeting your protein requirements.
How would I know if I’m not getting enough protein?
Typical signs of a lack of protein in our diets would include the following:
Fatigue
Brittle hair, nails and skin
Feeling weak or hungry
Getting sick often
Bone or muscle loss
Balancing protein intake within a healthy diet can help to contribute to optimal health and to support various bodily functions.
Which protein-rich foods should I eat more often?
Nowadays, it is recommended to switch up our choices of protein in order to benefit from a wide variety of nutrients that have shown to provide long term health benefits such as chronic disease prevention, weight management and overall improved health. This would include…
Fish & seafood. Incorporating fish 2-3x/week into your diet as a protein source can offer numerous health advantages.
Fish is rich in high-quality protein, vital for growth and repair. Fatty fish like salmon contain omega-3 fatty acids that promote heart health, support brain function, and reduce inflammation. These omega-3s also aid in cognitive function, and reducing the risk of heart disease.
Fish provides essential nutrients like vitamin D, B12, iodine, selenium, and zinc, while being a more lean choice of protein low in saturated fat.
Opt for a variety of fish, choose omega-3 choices more often and choose sustainably sourced options to enjoy the diverse benefits of incorporating fish into your meals.
Plant-based protein. Incorporating plant-based protein into your diet brings in a host of health benefits. This includes foods like beans, lentils, tofu, tempeh, nuts, seeds, and whole grains.
Plant sources are naturally lower in saturated fat, rich in fiber, and packed with vitamins, minerals, and antioxidants. These proteins can contribute to improved heart health, weight management, and reduced risk of chronic diseases.
Plant-based diets have also been linked to lower cholesterol levels, improved digestion, and a reduced environmental impact. By choosing a variety of plant-based protein sources, you can enjoy a well-rounded nutrient intake while supporting your health and the planet.
In the end, achieving an adequate protein intake is a key component of overall health and well-being. Be sure to…
Adjust your requirements ⎯ consider factors such as age, weight, activity level, and overall health goals to help determine if you are meeting your protein needs.
Make sure to include a source of protein in both your meals and snacks ⎯ to keep you satisfied and energized throughout the day.
Keep it varied ⎯ enjoying a variety of protein-rich foods throughout the week can help to ensure a well-rounded nutritional profile.
What are your favourite ways to add protein to your meals & snacks?
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