Protein is essential to maintaining overall good health. However, consuming extra protein often comes from eating meats high in saturated fats, which can add to elevated LDL cholesterol levels or “bad cholesterol.
The recommended daily allowance (RDA) is 0.8 g/kg per day for adults 18 years or older. Based on weight, growing children and pregnant or lactating women require more protein than a typical adult man or woman. In terms of calories, the recommendation is that 10% to 35% of your daily calories come from protein.
You can consume your recommended daily allowance of protein from several food sources. If someone’s body weight is 70kg (154 lbs.), the RDA of protein is 56 g/day. If you drink an 8-ounce glass of milk, you’ll take in about 8 grams of protein. Add a cup of yogurt for about another 11 grams. Follow that up with a 3-ounce piece of lean/extra lean meat, which is about 21 grams of protein, and a cup of dry beans, which is about 16 grams, and you have already reached the 56-gram daily requirement for an adult man. For an adult woman, a 46-gram daily requirement of protein can be reached by eating one serving of low-fat Greek yogurt, a 4-ounce serving of lean chicken breast, and a bowl of cereal with skim milk.
The American Heart Association has a guided outline of the suggested servings for each food group:
- Choose plant-based proteins such as legumes, nuts, lentils, or chickpeas. These are not only high in protein but fiber. Legumes, for example, can pack about 16 grams of protein per cup and are low in fat and an inexpensive alternative to meat.
- Opt for low-fat or fat-free dairy options instead of full-fat dairy products.
- Include regular intake of fish and seafood 2 to 3 times a week, especially oily fish such as salmon, anchovies, herring, mackerel, tuna, and sardines, which are high in polyunsaturated fats. Make sure to avoid seafood that is fried. These forms do not have health benefits.
- When choosing meat or poultry, opt for lean cuts, skinless poultry, and avoid processed forms.
- Eggs are another good source of protein and provide other sources of nutrients that benefit your health. Healthy individuals can include up to a whole egg or equivalent daily. However, people with dyslipidemia should be cautious in consuming eggs.
- Choose main dishes that combine meat and vegetables, such as low-fat soups or a stir-fry.
- Be aware of portion size. Aim for 3-ounce servings (4 ounces raw) of cooked poultry or meat per meal.
Before you add or make any drastic changes to your diet, it is important to consult with your healthcare provider before doing so.
The registered dietitians at Jamaica Hospital Medical Center are ready to help you plan a diet that can reduce your risk of disease, maintain a healthy weight, and improve your overall health. To learn more or to schedule an appointment, please call (718) 657-7093.
FollowAll content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.