106 Healthy eating tip : Put protein in perspective. Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body's basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein than the current dietary recommendations. It also suggests that we need more protein as we age to maintain physical function.
How much protein do you need? Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke. Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs. Divide your protein intake equally among meals. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production. The key to ensuring you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Replacing processed carbs with high-quality protein can improve your good cholesterol and reduce your risk for heart disease and stroke. You'll also feel full longer, which can help you lose weight. Replace red meat with fish, chicken, or plant-based protein such as beans, nuts, and soy. Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, low-fat dairy, and soy products. Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
The influence of people's commitment to proper nutrition has also resulted to the introduction of more food supplement, ensuring that people can easily satisfy their nutritional needs. With
, you always have energy to do the things you have to do. Getting enough nutrients on a regular basis is undoubtedly the most efficient way of becoming healthier and keeping your excellent figure. Being busy is not good enough reason for not eating right. You can simply drop by a supermarket or search in online stores for nutritious food packs.