Eating a high-protein diet is all the rage these days. Programs like Atkins, the Zone, and Keto, have found their way into the mainstream. But while there’s some merit to protein-centered diets, they also raise questions about how much protein we really need and the sources from which we get it.

One certainty is that protein is a critical part of a well-rounded diet. Made from amino acids our body either creates from scratch or modifies from food, protein in the right quantities from the right sources offers us myriad benefits. These include increasing muscle mass and strength, lowering blood pressure, supporting a healthier immune system, fighting disease, repairing tissues, and more.

We get protein from two main sources: animals (including meat, fish, poultry, and dairy) and plants (including whole grains, legumes, nuts, and vegetables). To best understand which types are preferable, and the role protein plays in the body, let’s start with the basics.

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A Top-Shelf Nutrient

The very origin of the word protein—from the Greek protos meaning “first”—reflects its top-shelf status in human nutrition. You need protein for putting meat on your bones, and to make muscle, skin, hair, blood, connective tissue, and antibodies. Protein makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in our blood.

At least 10,000 different proteins exist in the body that make you what you are and keep you that way. Beyond the protein you make on your own, at least nine of the most essential amino acids required for optimal functioning can only come from food.

Experts recommend adults eat at least seven grams of protein for every 20 pounds of body weight a day (e.g., for a 140-pound person, that’s 50 grams and for a 200-pound person, it’s 70 grams). Doing so allows you to reap powerful benefits. Not only is protein vital to growth and development when you’re young, it’s also good for maintaining overall wellness as you age. It can improve your heart health, respiratory system, mood, and memory. Protein also helps to alleviate stress, depression, and the risk of diseases like diabetes, and it promotes healthy weight loss. Since protein is satiating, it curbs your appetite and fuels you with energy for exercise.

Variety and Intention are Key

While most people who eat a Western diet get an adequate amount of protein, others may lack what they need for wellbeing. That’s why it’s important to be mindful about what you eat. Here's how:

• Consider your needs. Gauge your food preferences, health status, and lifestyle habits to estimate how much protein you’ll want each day. For example, if you have an active lifestyle, you’ll need to eat more protein than if you’re sedentary. If you have a chronic health condition like kidney disease, you’ll want to watch that you don’t get too much. And, if you prefer plants over animals, you’ll need to learn how the various types compare in terms of quality and quantity so you can plan well.
• Look for the right protein “package.” When you eat foods for protein, you also eat everything that comes with them, including the different fats, fiber, and sodium. Aim for high-quality, nutrient-dense sources that are also low in saturated fat and processed carbohydrates. For example, a four-ounce salmon filet, with 30 grams of protein, low sodium, and just one gram of saturated fat, or a cup of cooked lentils, with 18 grams of protein, 15 grams of fiber, and virtually no saturated fat or sodium, are better choices than a four-ounce sirloin steak with five grams of saturated fat. Or a ham steak with 22 grams of protein, 1.6 grams of saturated fat, and 1,500 milligrams of sodium.
• Go for balance. Legumes like lentils and garbanzo beans, nuts like almonds and walnuts (also great for snacking), seeds like chia and pumpkin, whole grains like quinoa and rice, and even protein-rich vegetables like broccoli and asparagus, to name a few, are great ways to meet your quota for the day. Round them out with animal proteins like fish (at least twice a week, since it’s low in saturated fat and high in omega-3 fatty acids) or poultry. Limit your consumption of red and processed meats, like beef, pork, veal, bacon, hot dogs, sausages, and cold cuts.
• Consider a protein bar or shake when you’re on the go. The most common types of powders are milk-based options including whey and casein. Plant-based powders are made from soy, peas, nuts, and/or seeds, and are, obviously better choices for vegans or anyone with a dairy allergy. Either way, blend in fruit and vegetables, nut butters, water, or regular (high in protein, calcium, and B vitamins) or plant-based milk like almond and soy for an extra boost of nutrients. And read the ingredients list to make sure there’s no added carbohydrates or sugar.
• Lastly, drink water to stay hydrated, and time protein consumption well. To maximize its impact on your body, have about 20 to30 grams at each meal, alongside other food groups.

In summary, know your options and strive for a healthy protein-rich balance. For breakfast, consider adding eggs to your menu, or Greek yogurt, tofu, turkey sausage, and fish. Have beans or lentils, veggie burgers, chicken, cheese, or eggs for lunch. And lean beef, pork, veal, lamb, turkey, beans, tempeh, tofu, or shellfish for dinner. Mix things up to keep things interesting. And if you're not sure how much protein you need, you can certainly explore the high-protein diets available. Or work with your doctor or nutritionist to create a more customized approach for making protein a priority.

updated February 2024

Sources

The Nutrition Source: Protein
8 Protein Myths Too Many People Still Believe
How much protein do you need every day?
Choosing Healthy Protein