Hey there, health enthusiasts! Today, let’s dive into the world of protein – the powerhouse nutrient that fuels our bodies and supports overall well-being. As a naturopathic doctor, I’m thrilled to share with you the incredible benefits of protein, along with some handy tips to ensure you’re getting enough of this essential nutrient in your diet.
Why Protein?
Protein plays a crucial role in numerous bodily functions, including building and repairing tissues, supporting immune function, producing enzymes and hormones, and maintaining healthy hair, skin, and nails. Whether you’re looking to enhance muscle growth, support weight management, or simply boost your overall health, protein is your go-to nutrient!
Calculating Your Protein Needs:
One common question I often receive is, “How much protein do I really need?” Well, fret not! Calculating your protein requirements is easier than you think. A general guideline is to aim for around 1.2 grams of protein per kilogram of body weight per day.
Here’s how to calculate it:
- Convert your weight from pounds to kilograms:
Divide your weight in pounds by 2.2 to get your weight in kilograms.
For example, if you weigh 150 pounds:
150 ÷ 2.2 = 68.18 kilograms
- Multiply your weight in kilograms by a physical activity factor 1.2 (
This will give you the approximate amount of protein you should aim for daily.
For example, if you weigh 68.18 kilograms:
68.18 × 1.2 = 81.8 grams of protein per day
Now that you know how much protein you need, let’s explore some delicious and nutritious sources!
High-Protein Foods:
Plant-Based Protein Sources:
- Lentils (1 cup cooked) – 18 grams
- Chickpeas (1 cup cooked) – 15 grams
- Quinoa (1 cup cooked) – 8 grams
- Edamame (1 cup cooked) – 17 grams
- Tofu (3 ounces) – 8 grams
- Tempeh (3 ounces) – 16 grams
- Hemp Seeds (3 tablespoons) – 10 grams
- Chia Seeds (2 tablespoons) – 5 grams
- Almonds (1/4 cup) – 8 grams
- Spirulina (1 tablespoon) – 4 grams
Animal-Based Protein Sources:
- Chicken Breast (3 ounces/1 palm) – 26 grams
- Turkey Breast (3 ounces/1 palm) – 25 grams
- Salmon (3 ounces/1 palm) – 22 grams
- Tuna (3 ounces/1 palm) – 22 grams
- Greek Yogurt (1 cup) – 20 grams
- Cottage Cheese (1/2 cup) – 14 grams
- Eggs (1 large) – 6 grams
- Lean Beef (3 ounces/1 palm) – 22 grams
- Pork Tenderloin (3 ounces/1 palm) – 22 grams
- Shrimp (3 ounces) – 18 grams (Three ounces of shrimp is usually 10–15 medium shrimp, 8–9 large shrimp, or 3 colossal shrimp)
*** HINT: 3 ounces of any animal protein is approximately equivalent to the size of your palm. See below for more visual portion guides.
Incorporate a variety of these protein-rich foods into your diet to meet your daily protein needs and reap the benefits of improved energy, satiety, and overall health. Whether you prefer plant-based or animal-based sources, there’s something for everyone!
Remember, balance is key. Alongside protein-rich foods, be sure to enjoy plenty of fruits, vegetables, whole grains, and healthy fats to maintain a well-rounded diet.
Here’s to a happier, healthier you fueled by the power of protein! Stay well, my friends.
Here are some visuals
Visual sources: https://www.precisionnutrition.com/