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Avoid sugar. Cut out simple carbohydrates. Eat fats — but only so-called healthy ones. If you’re committed to eating a balanced diet, it can feel like there’s a new concern about an ingredient (like sugar) or a macronutrient (fats, protein and carbs) every couple of years.
The latest preoccupation? Protein. Should you prioritize it over the other macronutrients? How much is too much? And, are animal and plant proteins created equal? Whether you’re a meat-eater, vegetarian, vegan or somewhere in between, here’s what you need to know.
Why do we need to eat protein?
Most people associate protein with building and repairing muscle.
“That’s true, but protein isn’t just about muscles, proteins are actually large, complex molecules that play many roles in our body,” says Judy Simon, MS, a registered dietitian at the University of Washington Medical Center-Roosevelt. “We can’t live without them.”
Proteins form enzymes, hormones, antibodies and other key molecules that play a critical role in everything from protecting against colds to regulating blood sugar, Simon says. Along with the other macronutrients — fats and carbohydrates — protein is part of a healthy, balanced diet. Ideally, you should be eating all three of the macronutrients several times each day.
Proteins are made of molecules called amino acids. Our bodies can make 11 of the 20 amino acids that make up proteins — we have to get the remaining nine from food. Eating a variety of proteins throughout the day can help ensure you consume the amino acids your body can’t make on its own.
How much protein do adults need to eat daily?
The average adult should aim to consume about 0.8 grams of protein per kilogram of body weight, according to experts. For someone who weighs 160 pounds, that works out to about 60 grams (or about 2 ounces) of protein daily.
Formulas can feel cumbersome, though, and they aren’t always necessary, Simon says. Instead, you can aim for protein to comprise about a quarter of all the foods you eat. For example, if you eat a dinner consisting of chicken, broccoli, sweet potato and salad, you’ll get a lot of protein from the chicken. But the other foods you’re eating contain protein, as well.
“People may think, I only get protein if there’s meat or dairy on my plate,” Simon says. “They don’t realize that if they have a potato or vegetables, they’re getting some protein from those foods, too.”
Most Americans eat an adequate amount of protein, so you probably are getting enough in your normal diet. Even so, high-protein diets that prioritize protein and cut or eliminate carbohydrates are an increasingly popular weight loss strategy. They aren’t for everyone, Simon says: You need all the macronutrients to fuel your body.
“You might hear of people losing weight by cutting out carbs, but that’s not advisable, Simon says. “If you’re not eating enough carbohydrates, you can end up breaking down muscle,” she says. “You don’t want to lose muscle.”
Do some people need more protein than others?
Some people should aim to eat more or less protein depending on their age, lifestyle or dietary restrictions (looking at you, vegans). If you’re over 65, for instance, you may want to consume more protein to help prevent muscle loss that’s a natural part of aging. Aim for 1 to 1.2 grams of protein per kilogram of body weight, or about 90 grams (3 ounces) of protein for someone who weighs 160 pounds.
Pregnant and lactating people need to consume roughly 25 grams of extra protein each day. Athletes, especially those lifting heavy weights or training for an endurance event, need additional protein — up to 1.2 to 1.7 grams of protein per kilogram of body weight.
If you have prediabetes or diabetes, eating protein with meals and snacks can help you regulate your blood sugar and lead to feelings of satiety, Simon says.
On the flip side, people with kidney disease may need to consume less protein. Talk with your doctor if you have concerns about how much protein you’re getting. You can also visit the My Plate website to get a food plan based on your age, weight, activity level and other factors.
Are some sources of protein better than others?
Meat and dairy are rich sources of protein, as you probably already know. An 8-ounce steak offers a whopping 45 to 50 grams of protein, for instance. However, many plants are nearly as rich in protein and provide additional perks: For example, a cup of edamame has 31 grams of protein, and it offers fiber and phytochemicals, the latter of which have been shown to help boost the immune system and improve gut health. Other sources of protein from plants include beans, legumes and other natural soy sources like tempeh.
Our access to nutrition information has vastly improved over the last several decades, Simon says. Thirty years ago, we didn’t have electronic databases or nutrition facts on food labels. The assumption then was that vegetarians would struggle to get enough protein from a mostly plant-based diet. Now we know that’s simply not the case.
New research suggests that eating a diet that’s high in plant-based protein may reduce cardiovascular disease and coronary heart disease, since plant-based proteins like nuts and legumes tend to be more heart healthy than processed meats. Eating a diet that’s higher in plant-based proteins may be better for the planet, too, because growing and harvesting plants tends to use fewer natural resources and is less taxing on the environment.
What are some good ways to get more protein?
So you want to increase the amount of protein in your diet while eating as healthy as possible. Here are some ideas for how to do it.
Smoothies
You might be tempted to try protein shakes to get more protein. Simon suggests making your own smoothies from ingredients you can buy at the store like nut butter, yogurt or soy milk. That’s because protein drinks can be pricey — and hard on your gut.
“Protein powders have a space for some people,” Simon says. That’s particularly true if you have a health condition that makes it difficult to ingest certain foods. “What I try to do first for most people is to make that smoothie or shake out of real food.”
Need some ideas? Fred Hutch’s Cook for Your Life has some tasty recipes to try:
Snacks
Protein bars can be great in a pinch, but they tend to be expensive and contain lots of extra processed ingredients you don’t need — and aren't good for you. Instead, here are some homemade snack options to try:
Meal ideas
Finally, while a steak or burger might be packed with protein, there are healthier meal options for your heart and your gut that also provide a protein boost. Here are a few ideas:
And again, while it’s important to make sure you’re getting enough of the macronutrients, Simon says you don’t need to stress about it.
“People need protein throughout the day,” she says. “But it’s not like anything bad is likely to happen if you eat a lunch that’s lower in protein, and a dinner that’s higher.”
Like with so many things, aim for balance.
