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Don't count the years - make the years count!
Protein
Part of every cell, tissue and organ in our bodies.
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Commonly thought of as a building block for muscle, protein also helps build bones, cartilage, skin and blood as well as hormones, enzymes and vitamins. (2) |
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Every organ, tissue and even cell in our bodies involve protein in their make up which is constantly broken down and replaced by protein from our diet which is first converted into building blocks known as amino acids.(1) |
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Protein is readily found in our diets from both animal and plant products. Common animal sources include meat, poultry, fish, eggs, milk and dairy items. Plant related protein can be found abundantly in nuts, seeds, beans, peas and tofu with small amounts in some fruits, vegetables and grains. (1) |
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With protein found in so many foods, most adults in the United States meet or exceed their daily requirements. For total calorie intake, the USDA recommends 10-35% should come from protein.
Columns on the right represent the recommended daily allowance (or RDA) of protein measured in grams.(1) |
Men.......... ages 19 - 70 .............56g Women......ages 19 - 70..............46g |
Boys..........ages 14 - 18..............52g Girls...........ages 14 - 18..............46g |
Children......ages 9 - 13..............34g Children......ages 4 - 8...............19g |
Children......ages 1 - 3...............13g |
Amino Acid Connection
There are 20 different amino acids that combine to form the building blocks which create all types of protein. Essential amino acids cannot be produced by the body naturally making it essential for them to be consumed in our diets. (1) |
Protein Sources
Animal-based versus plant-based
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Animal
Protein obtained from animal sources such as meat, poultry, fish, milk, cheese and eggs are considered complete protein - aka high quality protein. This means each contain all of the essential amino acids which our bodies cannot manufacture on their own.(1)
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Plant
Protein obtained from plant sources such as rice, beans, corn and tofu lack one or more of the essential amino acids and are therefore considered incomplete. However, when eaten in combination such as rice and beans, one may provide what the other lacks and therefore combine to provide all essential amino acids. This combination is known as complementary proteins and need to be consumed within the same day but not necessarily at the same time.(1) |
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