How Much Protein is Enough?

Every cell in the human body has some protein; Proteins are the building blocks that make up our bodies. If you think of your body as a building, protein would be the framework. The bones, muscles, tendons and ligaments which make up the framework of our bodies all need protein to remain strong.

Why protein is good for you:

  • It steadies blood sugar so you don’t get the high and low feelings that happen after eating sugary foods
  • Protein creates a full and satisfied feeling
  • The eating and digestion of protein burns more calories than consuming the same amount of carbs.
  • It acts as a natural anti-depressant and helps improve behavior and mood
  • Protein is necessary for proper growth and development in children

How Much Protein do We Need?

Adults need about 1/2 gram of protein per day per pound of body weight. (example: a 130lb woman needs about 65 grams of protein per day). Growing children should get 1 gram of protein per pound of body weight every day.

Some good examples of how to incorporate protein in your day:

  • 1 cup of oatmeal = 10 grams of protein
  • 1 cup of milk = 8 grams of protein
  • 1 cup of whole grain pasta = 7 grams of protein
  • 1 tablespoon of peanut butter = 4 grams protein
  • 1 ounce chicken breast = 9 grams protein
  • 1 ounce of almonds = 6 grams of protein
  • 1 slice of whole wheat bread = 3 grams of protein

Other foods include fish, eggs, vegetables such as beans, lentils and peas. As well as yogurt and cottage cheese.