Nov
12
A few weeks ago we talked about how to construct a balanced meal and I’ve gotten some email since then about the specifics of a balanced meal. Here’s the most common one I’ve seen.
How much protein should I eat?
The right amount of protein is about .8grams for each 2.2lbs of body weight. For you metric oriented folks in the audience, that’s about .8grams per 1kg of body weight. If you’re an athlete or exercise a lot, you should increase that to about 1gram or protein for every 2.2lb (1kg) of body weight. You may also want to increase that very slightly if you get most of your protein from plant sources.
Where do I get that?
Protein can come from a variety of sources. Meat is the most common one in the western world, but we can also find a lot of protein in dairy products as well as some plants like soy.
What are healthy sources of protein?
Lean unprocessed meats are great. That means staying away from factory farmed beef and pork and sticking to things like wild caught fish, organic turkey and some more exotic meats like venison or buffalo. Other great sources are eggs, low fat dairy products and soy products. You can also find protein in many beans and legumes. For example, 8oz (225g) of baked beans will have 11.5 grams of protein.
Am I getting enough protein?
Unless you’re a vegetarian, you probably have nothing to worry about. A 4oz piece of chicken has 31grams of protein in it. A 4oz steak has 35grams. So a single meal with a good sized meat portion probably gives you all the protein you need.
Is protein good or bad for me?
Protein is a vital part of any healthy diet. Building muscles is just one of the many benefits of protein. It also keeps us satiated and prevents overeating. Just remember, it’s a part of a BALANCED diet. That means you shouldn’t eat too much of it.
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