Protein is the major building block for the body. It is the primary component of muscle and is essential for the formation of all cells. Protein is also critical for optimum immune function and, if deprived of protein, the body is more susceptible to infection and disease. Anyone who is recovering from surgery, a wound, or burn may require more protein to promote tissue repair during healing.
Proteins used by the body are made up of several different amino acids. The body is capable of making some of the amino acids, not all of them. The amino acids that it cannot make are called "essential" amino acids because they must be consumed in the food we eat. In order to get adequate protein from our diet we need to eat a variety of foods each day. The most common source of protein in the Australian diet is meat. Milk and most dairy products are also rich in protein. Egg white is said to have the most complete protein. Many of these animal sources of protein can also be high in fat.
To avoid too much fat, select leaner cuts of meat, fish, and poultry. Cook without adding fat by baking, grilling, barbecuing, or by making casseroles with your meat. Vegetarians can also get adequate protein in their diets by eating beans and lentils as well as a variety of vegetables and grains.
Certain beans, when eaten together with certain other beans or grains, can make a complete protein. An example is eating corn with black beans. Nuts and seeds are also good sources of protein.
How much protein do we need? Most Australians get more than enough protein in their daily diets. In fact, some health professionals would argue that we get too much. The average adult needs 0.8 grams of protein for each kilogram of body weight. This equates to 45 to 70 grams of protein daily for most adult females and males, respectively. Yet we generally consume twice that much.
If you are overweight you do not necessarily need more protein. Some athletes feel they will perform better and increase their muscle mass if they follow a high protein diet. However, this has not been proven in scientific studies. Women who are pregnant or lactating will require up to 20 grams more protein each day to help support the demands of the foetus and the nursing infant.
The Healthy Eating Pyramid recommends that adults get 2 to 3 servings of meat and 2 to 3 servings of milk group products everyday. Lean, low-fat selections are best. A serving of meat is about 100g or the size of a deck of cards. One serving of milk is one cup; and for cheese, a serving is about 40g or 2 slices.
Article #6945
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