By Leza Evenson, PHEc
Protein is a vital nutrient needed to keep you healthy. Your body uses protein to provide building blocks for growth, for repairing cells like those in your muscles, skin, and nails, and for making enzymes and hormones, which carry out key body functions. Are you getting enough protein?
Recommendations for Protein
Most adults over 19 years of age need about .36 gram of protein per pound (lb.) of body weight. This means a 150 pound female would need 54 grams of protein each day and a 180 pound male would need 65 grams of protein each day.
The good news is, you can find protein in so many foods:
Plant based Protein foods
- Beans, lentils and peas (chickpeas, lentils, kidney beans, navy beans, split pea)
- Nuts, seeds and nut butters
- soy products like tofu and soy beverage
Animal based Protein foods
- meats, fish, poultry, eggs
- milk, cheese and yogurt.
TIP: Eating protein from a wide variety of food sources will help you meet your needs for nutrients like iron, zinc, vitamin B12 and calcium.
To ensure you are getting enough protein:
- Aim for ¼ of your plate to be filled with protein foods.
- Eat a variety of protein foods in your diet, eating plant-based protein foods more often.
- Try to include protein in all your meals.
NOTE: It is important to note that children and youth, pregnant and breastfeeding mothers, athletes, and people with certain health conditions may have different amount for protein than the amount recommended above in the article. If you fall into one of these groups, consider talking to a registered dietitian to help find out the amount of protein that is right for you. To learn more about planning balanced meals and snacks visit Menu Planning
Leza Evenson is a Professional Home Economists with a Bachelor’s Degree in Human Nutritional Sciences from University of Manitoba. She has works for WRHA Home Care Program as a Staff Development Instructor, where she teaches safe food handling, nutrition, and cooking classes to Community Home Care Direct Service Staff.
