Protein has become a common ingredient in many snack foods, leading some people to question how much is necessary for a healthy diet. Claire Edgemon, a registered dietitian at Baylor College of Medicine, discussed daily protein needs and the role protein plays in health.
According to Edgemon, protein consists of amino acids, some of which are essential and must be obtained from food. "Lots of places in the body use protein. All of our hormones, our enzymes that help with our body’s reactions, metabolism and antibodies that fight off infection all are protein," Edgemon said. "Our hair, skin, nails, organs and muscles are made of protein, and because we don’t store it, we have to eat it daily."
Edgemon recommends animal proteins such as fish and seafood due to their low saturated fat content. "Fish and other seafood are excellent sources of protein. There are also eggs, low-fat or fat-free dairy, cheese, cottage cheese and yogurt," she said.
For meals throughout the day, Edgemon suggests eggs with vegetables or cheese for breakfast and yogurt with fruit as another option. For lunch, tuna pouches paired with pre-made salads can provide a convenient source of protein. "For dinner, you can include a serving of meat for your protein. The palm of your hand is about 3 ounces, which is the recommended serving size," Edgemon explained. She added that snacks like nuts or seeds can supplement daily intake.
Plant-based proteins are also important for those who do not eat animal products. Edgemon noted that vegans need to plan carefully to meet their needs: "If you are vegan, you will probably have to eat more beans, peas and lentils. Soy is an excellent meat substitute."
Adults under age 40 should consume about 0.8 grams of protein per kilogram (or 0.36 grams per pound) each day—equivalent to roughly 15 to 30 grams per meal. Protein requirements increase after age 40 due to muscle loss: "Over 40, you start losing protein and muscle so the protein intake increases to about 1 to 1.2 grams per kilogram. Your intake also depends on the type of exercise you are doing," Edgemon said.
Not getting enough protein may lead the body to break down muscle tissue and result in hair loss or reduced hormone levels and immunity functions. Too much protein can also pose health risks: eating red meat may increase saturated fat intake linked with heart disease risk factors such as higher cholesterol levels and cancer likelihood.
"Higher protein intakes create more acid in the body, which then puts stress on the kidneys and can increase the risk of kidney stones. To balance that, our bodies start breaking down our bones so we lose calcium to help manage the high acid. Over time you could start to see issues with your bone health," Edgemon said.
Baylor College of Medicine operates as an independent health sciences university focused on research advancement, education across its medical schools including medicine and biomedical sciences, patient care through partnerships in Houston's Texas Medical Center since its move there in 1943 [source]. Community service remains one core mission [source] alongside collaborative efforts promoting integrated health sciences [source].
