Protein Power 101 | Corwell Health

Certain foods are known to be good sources of protein: eggs, chicken, beef, fish, peanut butter, Greek yogurt, and even almonds.

But there are many lesser-known protein-packing foods to consider, such as lentils, quinoa, peas, spinach, black beans, chickpeas, and edamame.

There is a lot to learn about boosting protein, a nutrient we need every day and one of the building blocks of a healthy diet.

Corewell Health registered dietitian Kristi Veltkamp offers tips on protein — including many new, healthy ways we might consider including it in our diet.

How much protein do I need each day?

Well, it depends on your size, gender, age, activity level, and more.

However, the recommended daily allowance of protein for a sedentary adult is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. So, to calculate your daily protein intake, multiply your weight in pounds by 0.36.

This means that the average man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

People over 60, people who are very active, who are trying to build muscle mass, Feltkamp said, may need more.

When should i consume most of my protein?

Some people like to start their day with a high-protein breakfast. Meanwhile, many Americans consume most of their protein at dinner.

Ideally, spread it out as evenly as possible, Feltkamp said.

“Your metabolism is running all day, so we need to provide it with that supply of protein. If you have small amounts of protein throughout the day, your body can build and repair all day.”

Balancing protein with carbs throughout the day can also help you feel fuller for longer and help balance your blood sugar so you don’t get spikes, Feltkamp said.

Some ways to do this with snacks: applesauce with peanut butter, a mix of your favorite nuts or seeds with dried fruit or dark chocolate chips, carrots with hummus, or Greek yogurt with berries.

Can i get too much protein?

This is complicated. Most people easily get the recommended amount of protein on a given day, Feltkamp said.

Consider this: The recommended portion size of meat as part of a healthy meal is 3 to 5 ounces — about the size and thickness of the palm of your hand or a deck of cards.

That alone is about 25 grams of protein — halfway to the average recommended daily intake.

“We get that very easily and we can get through that,” Feltkamp said.

The problem isn’t necessarily too much protein, she said, but where that protein comes from.

“A lot of the protein tends to be animal protein,” she said. “It’s hard to overeat when we’re eating plant-based protein.”

Excessive intake of animal protein can lead to higher levels of cholesterol, saturated fat, and calories, leading to an increased risk of heart disease, colon cancer, stroke, and diabetes, among other risks.

Excess protein is also stored as fat and can lead to weight gain or prevent weight loss.

Meanwhile, eating more plant foods provides benefits including maintaining a healthy weight, improved gut health, stronger immune system, reduced inflammation, increased vitamin and mineral content, no cholesterol, and more fiber.

The most important thing Feltkamp said she talks about with a lot of people is eating more plants.

“Make animal proteins a side ingredient on your plate,” Feltkamp said. “Three ounces is enough for a meal. And choose a lean option like poultry or seafood. Then load up more of your consumption on plants because that’s where most of your health benefits will come from.”

A rule of thumb to make this easy to remember: Divide your plate into a quarter of lean, healthy protein like chicken breast, a quarter of starch or whole grains like brown rice or a baked potato, and the remaining half packed with vegetables.

What are some sources of protein other than meat?

The list is long, Feltkamp said.

Consider the following, listed by the amount of protein per cup:

• Chickpeas or chickpeas 20 grams
• red lentils, 18 gr
• Black beans 18 grams
• peeled edamame, 18 gr
• quinoa, 16 grams
• Brown rice 10 grams
• green peas, 9 gr
• Spinach 4 grams

If you’re feeling more adventurous, you can turn to tofu, which provides 9 grams of protein per three-ounce serving, or tempeh, which has 16 grams per three-ounce serving.

Another tip from Veltkamp: Work up all the protein in your meal before adding the meat, and you might be surprised at how much protein is actually there.

Weltkamp noted that the diets of some countries – including those in places where people live the longest – are based on plant proteins.

And another bonus to going plant-based: animal protein like meat and eggs is pretty expensive right now.

“A can of beans is much cheaper,” she said.

It might be time to start thinking about new sources of protein and finding a balance that works for you.