Protein
Protein is essential for building and repairing muscles, body tissues, red blood cells, hormones, synthesizing enzymes, and keeping our immune systems strong. Protein from food is digested into amino acids, which are then rebuilt into protein in muscles and other tissues.
Proteins contain amino acids of which nine are termed essential and must be supplied by the diet because the body cannot make or store them. Pork is a quality protein source since it contains all nine essential amino acids.
A Moderate Intake of Protein is Important For:
- Building integral parts of most body structures, such as bones, muscles, ligaments, tendons, skin, hair and organs.
- Maintaining the body's fluids, electrolytes and acid-base balances.
- Regulating the body's functions of hormones, enzymes and transportation of substances throughout the body.
- Defending the body against diseases and building a strong immune system.
Protein Requirements
Two to three servings a day from the meat, poultry, fish, beans, eggs and nuts group will provide enough protein for the average person. Exact protein needs are based on weight, sex and activity level.
The formula below can help you calculate the amount of protein you need. Add 15 to 25 additional grams of protein to the total if you are a moderate or regular exerciser.
How Much Protein do You Need?
Example:
A woman weighing 60 kg would require 60 x 0.8 = 48 g of protein per day
Get an Eye for a Serving Size
A serving of cooked lean meat from the Food Guide is 75 grams (2 ½ oz.). One serving of meat is about the size of a deck of playing cards or the palm of your hand.
| Food Sources of Protein | |
|---|---|
| Animal Sources | Plant Sources |
| Eggs or Egg whites | Beans (kidney, navy, chickpea, soybean, etc) |
| Skinless Poultry (chicken or turkey) | Nuts (almonds, peanuts, walnuts, etc.) |
| Trimmed Lean Pork | Peanut Butter |
| Trimmed Lean Beef | Hummus |
| Trimmed Veal, Lamb or Liver | Tofu |
| Fish, fresh or canned (packed in water) | Lentils |
| Seafood (clams, mussels, shrimp, etc.) | Soy Beverages |
| Milk | |
| Cottage Cheese | |
| Yogurt | |