Thanks to the popularity of low carb diets like the Atkins diet, health conscious consumers have been ditching carbohydrates and opting for more high protein foods. This has lead to an increase in sales for yogurt and nuts, plus a plethora of different protein bars and snacks. New startups are even creating protein bars made from meat, liver, and crickets.
For most adults, the recommended daily intake of protein is about 50 grams. Athletes may require more due to increased activity. Per kilogram of body weight, the average person should aim for 0.8g of protein, endurance athletes should aim for 1.2-1.4g of protein, and strength athletes should aim for 1.7g of protein.
This protein goal is not necessarily hard to reach. One serving of chicken provides about 25g of protein, while one container of plain FAGE Greek yogurt has 18g.
According to the U.S. Department of Agriculture, males between the ages of 14 to 70 should eat about 30-35g of meat, poultry eggs per week, while females in the same age range should eat about 20-30g. When it comes to seafood, adults should aim for 8-10oz per week. For protein from nuts, seeds, and soy, adults should be eating about 4-6oz per week.
A balance between provides the best benefits since plant-based proteins also provide fiber and other nutrients.
While protein is good for you, too much of anything can lead to weight gain. And despite what the Atkins diet says, it is not advised to quit carbs. Instead, try incorporating a healthy balance and variety from the different food groups into your diet.
You should limit added sugars, but don’t cut out carbs completely. Fruits, vegetables, and whole grains contain carbohydrates but are recommended in the USDA’s dietary guidelines.
The guidelines also suggest limiting solid fats, but about five teaspoons of healthy oils (canola, olive, or sunflower oil) are recommended because they provide essential fatty acids and vitamin E. Saturated fats should make up less than 10% of your calories for the day.
How does your protein intake compare to the recommended values? What’s your favorite high protein snack? Share with us and your peers on Facebook, Google+, Twitter, and LinkedIn! You can also find us on Pinterest, Instagram and Vine.
For a yummy lunch, visit the Brick Market and Deli – Your Neighborhood Deli in Pomona. We have online ordering available and you can visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm. See you soon!