Could Your Diet Be Lacking In Protein?

Protein is one of the three macronutrients in your diet (the other two are carbohydrate and fat). Did you know that there are also many different proteins in the human body? You have collagen (the major structural component of muscles, ligaments and cartilage), enzymes (you have about 2000 different ones), antibodies and hormones, such as insulin and thyroid stimulating hormone (TSH).

Roles of protein in your body

• Building and repairing muscles, bones, organs and other tissues
• Stabilising blood sugar levels
• Curbing appetite and keeping you fuller for longer
• The production of neurotransmitters for healthy sleep and mood
• Wound healing
• Supporting and strengthening the immune system
• Maintaining overall digestive health
• Healthy hair skin and nails

How much protein does your body need?

This can depend on many different factors such as age, activity level and overall health, but as a general rule, we need 0.5g of protein per pound of ideal body weight (athletes usually need more). Try entering your daily diet into a nutritional calculator (there are many free apps and websites that do this) and see whether you are meeting your protein needs.

This means the average adult women requires approximately 70 grams of protein per day, and the average man 85 grams.

Here is the protein content of some common foods:

• One cup of milk has eight grams of protein
• One egg has six grams of protein
• A three ounce piece of meat has approximately 21 grams of protein
• One cup of dry legumes has approximately 16 grams of protein
• An eight ounce container of yogurt has approximately 11 grams of protein

Plant proteins are incomplete

Most plant sources of protein are considered ‘incomplete’ proteins as they do not provide all of the essential amino acids. Essential amino acids are the ones that you need to obtain through your diet as you cannot produce them in your body. There are 9 of these. Plant sources of protein provide some but not all amino acids, which is why it’s important to combine protein from at least two of the three plant categories: grains, nuts and legumes.

If you struggle to meet your protein requirements it can be beneficial to use a protein powder. For delicious recipes that utilize good sources of protein, check our the recipe section on our website here.

The above statements have not been evaluated by the FDA and are not intended to diagnose, treat, or cure any disease.