Keep in mind, of course, that good long-term health outcomes are most closely related to health status. whole A balanced, nutritious and delicious meal. But if you’re going to eat protein specifically, how much should you be consuming on a regular basis? Widespread evidence suggests 30 grams per serving. Yes, 30 grams per serving.
And while that number is just a benchmark (because protein needs are highly individualized), we’ve found that packing protein into most meals and snacks can be a bit of a hassle. Here’s a super-simple protein “cheat sheet” that will help you get A+ easily when you’re stuffing your diet with nutritious sources of protein. Read on to learn more about why it’s important to get 30 grams of protein per serving, and easy ways to make sure you’re hitting your daily intake.
what does 30 grams of protein look like
A helpful cheat sheet is all you need to pass the protein intake test. Thankfully, in her recent Instagram post by @lainiecooks_, Lainie Cates has provided a much-needed guide, sharing some options that show exactly what 30 grams of protein looks like. increase. This list shows 10 different ways to meet your protein intake, from 1 cup of tempeh to 2 cups of black beans.
Best part? With vegan, vegetarian and animal protein options, it’s a great addition to your breakfast, lunch or dinner. refer to the following.
30 grams of protein cheat sheet:
- 1 1/2 cups Greek yogurt
- 1 cup tempeh
- 5 ounces shrimp (about 10 large shrimp)
- 1 cup cottage cheese
- 4 ounces chicken (about half a chicken breast)
- 5 ounces grass-fed steak (slightly larger than a deck of cards)
- 1 1/2 cups tofu
- 2 cups black beans
- 5 ounces wild salmon (about 1 fillet)
- 5 eggs
So why is it so important to get enough protein each day?
In the same post, Kates gives some key reasons why proper protein intake is important in the first place.
- Adequate protein intake plays an important role in maintaining muscle mass, especially as we age.
- Protein helps stabilize blood sugar levels. (Protein takes longer to digest than sugar, slowing the absorption of glucose into the bloodstream.)
- Protein helps boost energy, mood and brain function throughout the day.
Is it possible to overdose on protein?
Are You Really Eating Too Much Protein? or need? In short, I don’t emphasize “excess”.
“Excessive protein intake [what your body needs] It’s excreted through the urine and is basically wasted,” Stephanie Sassos, M.D., RDN, CDN, NASM-CPT, director of subnutrition at the Good Housekeeper Institute, previously told Well+Good. “Excessive protein intake puts unnecessary stress on the kidneys, which can be harmful over time. It may contribute to the development of osteoporosis and osteopenia,” Sassos said.
Remember that 30 grams of protein is just a benchmark. Body composition, age, gender, physical activity level, underlying medical conditions, and many other factors influence the amount of protein you should be consuming on a regular basis.
Of course, other factors must be taken into account to determine the course of action that is best for each individual. Remember that 30 grams of protein is just a benchmark. Body composition, age, gender, physical activity level, underlying medical conditions, and many other factors influence the amount of protein you should be consuming on a regular basis. Generally speaking, though, to get a better idea of how much protein you need, Sassos recommends multiplying your body weight (in kilograms) by his 0.8 to determine your protein intake. (For example, a person who weighs 165 pounds consumes 60 grams of protein each day.)
If you are unsure of the right amount of protein to consume, consult a registered dietitian to determine the best amount for you.
A registered dietitian presents the top protein sources for vegans and vegetarians.
