Should I Make Protein A Priority?

Protein is having a big moment. High protein diets and products seem to be everywhere, and for a good reason. We need protein to build muscle, tissues, create enzymes and support our hormones. Protein also helps to keep you feeling full longer, which may be helpful for weight loss. Eating enough protein also helps you maintain muscle mass while losing weight.  

How much protein do I need?

The Recommended Dietary Allowance (RDA) for protein is individual and based on your body weight. The recommended amount is 0.8 grams of protein for each 1-kilogram that you weigh. For example, if you weigh 165 pounds (or 75 kg) you need to eat 60 grams of protein each day (75 kg x .08). This amount increases based on activity level, illness or if you are pregnant or breastfeeding. It decreases if you have certain medical conditions, like kidney disease. Talk with a dietitian to determine a protein recommendation based on your lifestyle and medical history.  

What are my best protein options?

You should aim to eat lean proteins such as poultry (without the skin), fish, nuts and seeds, beans and legumes, low-fat dairy and soy products (tofu, tempeh). Proteins high in saturated fat, such as bacon, sausage, salami, bologna and hot dogs should be eaten in moderation. Also consider how you cook your protein. Avoid frying proteins. Instead, use cooking methods that don’t require a lot of excess fat such as oil or butter. Healthy cooking includes steaming, baking, boiling, roasting, sautéing or using an air fryer.

What should my plate look like?

Most adults should plan to include high protein food with every meal. You should eat about 20-30 grams (3-4 ounces) of protein at a time. One ounce of a protein-rich food has about 7 grams of protein. The protein on your plate should be about the size of a deck of cards.  

How do I get more protein?

Simple swaps and meal additions can help you to get more protein. Try these:

• Swap eggs for your morning toast and cereal.
• Top your salads with a sprinkle of nuts or beans.
• Eat Greek yogurt instead of traditional yogurt, as it has twice the amount of protein.  
• Add a low-sugar nut butter to your oatmeal or fruit.
• Snack on low-fat cheese or cottage cheese.
• Add seeds, such as flaxseeds or chia seeds, to pancake and muffin batter.

Are there any risks to a high-protein diet?

If you have certain medical conditions, such as kidney disease, high protein diets are not advisable. High protein diets may also increase the risk of kidney stones.  

Talk with your doctor or dietitian if you want to know how much protein is right for you, or if you need help designing a protein-rich, well-rounded diet.