How much protein do we need?
According to experts at the Harvard School of Public Health, there is no one-size-fits-all answer to the question of how much protein we need. One popular way of calculating how much protein a person needs is by the formula:
Weight in pounds x 0.8 = Average protein needs
Canada's Food Guide on the other hand, recommends protein intake by the number of servings based on age range:
|
Children
|
Teens
|
Adults
|
||||||
|---|---|---|---|---|---|---|---|---|
| 2-3 | 4-8 | 9-13 | 14-18 Years | 19-50 Years | 51+ Years | |||
| Girls and Boys | Female | Male | Female | Male | Female | Male | ||
| 1 | 1 | 1-2 | 2 | 3 | 2 | 3 | 2 | 3 |
To better understand these recommendations we need to take a look at what qualifies as proteins and what role proteins play in our well being. In a nutshell, protein is found in the following foods:
- meats, poultry, and fish
- legumes (dry beans and peas)
- tofu
- eggs
- nuts and seeds
- milk and milk products
- grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
Proteins play an important role in our well being. They are part of every cell, tissue, and organ in our bodies. And because proteins are constantly being broken down and replaced, we need to supply our bodies with adequate protein in our foods which brings us back to the earlier question… what is an adequate amount of protein?
The average person in North America is not protein deprieved. As a matter of fact, we are likely to eat too many proteins. As spelled out before, not everyone needs the same amount of protein however. People with special protein needs include
- pregnant and breastfeeding women
- athletes
- dieters
- vegetarians and vegans
- growing and developing children
- the elderly
- people recovering from illnesses
For more information on proteins and how they work, check out some of our resources in the library:
One thought on “How much protein do we need?”
Considering how significant protein is for our health and wellbeing, it is essential for us to be aware of its benefits and sources. All the information you have provided in this post is so practical and important for every individual to know about.