5 Excellent Protein Sources That Aren’t Meat, According to Nutritionists
Protein is a crucial nutrient that plays a key role in our overall health and well-being. According to Federica Amati, nutrition lead at Imperial College London and head nutritionist at the health science company ZOE, adding protein to foods can be highly beneficial. However, the amount of protein you need varies based on factors such as age, weight, and personal nutritional needs. This is especially important for children and older adults to ensure they consume protein-rich foods.
As food companies continue to introduce high-protein versions of various products like milkshakes, granola bars, pancakes, and popcorn, it can be tempting to believe that adding more protein to your diet is necessary. However, nutritionists caution that if you have a balanced diet, you are likely already meeting your protein requirements. Consuming excessive amounts of protein can actually be detrimental to your health.
When it comes to protein claims on food labels, it is important to be cautious. While foods labeled as high in protein may seem healthy, they may actually be nutritionally poor due to high levels of sodium, fat, and sweeteners. In fact, 91% of foods with protein claims are classified as “less healthy.” These products may also lack essential nutrients such as fiber, vitamins, and minerals.
The recommended dietary allowance (RDA) for protein is a minimum of 0.8 grams per kilogram of body weight per day. It is crucial to choose a variety of protein sources from whole foods to ensure you are meeting your nutritional needs. Whole foods like lean meats, fish, eggs, dairy products, nuts, and seafood are excellent sources of protein that are naturally rich in this essential nutrient.
Manufactured protein-enhanced products, such as protein bars, should be consumed in moderation as they may be high in sugar and lacking in essential nutrients. It is important to prioritize whole, nutrient-dense foods to support your overall health and well-being.
Remember, protein should make up 10% to 35% of your daily caloric intake. For example, if you consume 2,000 calories per day, aim for 200-700 calories from protein, which equates to 50-175 grams. By incorporating a variety of protein sources into your diet, you can ensure you are meeting your body’s needs and promoting optimal health.
