Studies have shown that eating more plant-based protein and reducing animal protein intake is beneficial for both health and the environment. Even swapping one serving of animal protein for a plant-based option can have a big impact. This eating style actually mimics “The Mediterranean Diet”, which is rich in omega-3 fish, eggs, low fat dairy, nuts, seeds, legumes, fruits, vegetables and whole grains.
If you choose to consume animal protein, opt for lean, low-fat sources such as skinless chicken, lean beef, fish with fins, low-fat dairy products, and egg whites. Try to limit processed meats like cold cuts, hot dogs, sausage and bacon.
The Role of Protein in the Body
Proteins are made up of amino acids, which serve as the building blocks of life and are essential for many functions of the body. While protein is widely recognized for building muscle,it also plays a role in:
- Breaking down food
- Growing and repairing body tissues
- Making hormones and brain chemicals
- Maintaining healthy skin, hair and nails
- Boosting the immune system
- Sustaining a normal digestive system
Amino acids can also be used as an energy source during exercise when carbohydrates and fats are limited. Foods that contain all 20 amino acids are considered complete proteins. These include meat, fish, eggs, quinoa, soy, legumes, hemp seeds, amaranth, and beans. Most plant-based proteins are incomplete, so be sure to consume more or different types to get enough of them daily into the diet.
A great way to track daily protein intake is by using a nutrition app like MyFitnessPal.
How Much Protein Do You Need?
So how much protein should we be consuming? For the average adult, the minimum daily protein intake can be calculated using this formula:
Weight in pounds ÷ 2.2 = Daily protein requirement (grams)
For those who are athletes or exercise regularly (at least an hour most days of the week), this number can be doubled. To get enough protein without all of the calories, protein powders can be a helpful supplement. Try mixing them into smoothies, oatmeal, yogurt, or even coffee for an easy protein boost.
Essential vs. Nonessential Amino Acids
There are 9 essential amino acids—these must be consumed daily because the body cannot produce them on its own:
- Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
The 11 nonessential amino acids are produced naturally by the body:
- Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.
Additionally, there are conditionally nonessential amino acids, which become essential in times of illness or extreme stress:
- Arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, serine
Incorporating more plant-based proteins into your diet can improve overall health while reducing environmental impact. Whether you’re consuming plant or animal protein, ensuring you get all essential amino acids and meeting your daily protein needs is key to optimal health.