From fiber to protein and vitamins, different foods provide different nutrients. However for the purposes of this article, we are going to focus on meeting our protein needs. The exact amount you need and require daily will vary upon your age, size and weight. So there’s no specific number I can give you which will dictate the exact value you need. However there’s a general guideline and that is that “10 to 35% of your daily calories should come from protein” - according this basic protein guide from the CDC. As a general rule, for women aged 19 to 70, 40 to 50 grams of protein are a good daily intake goal. If you’re nursing, pregnant or highly active then that number would of course need to increase.
Keep in mind that there are numerous ways to meet your RDA of protein and we touch on a few of these below. Also if you have special diet considerations, there are many ways to still meet your daily needs, although you might have to be a bit more creative and resourceful. This can be fun though. Right? Basically consider it a challenge of sorts.
1. Animal Sources
One of the most common sources of protein is animal based foods. Specifically chicken, beef and fish. Fact is, most of us get our daily intake of protein quite easily with our normal 3 meals a day. Provided those meals have a variety of the main food groups. Good sources of animal protein include pork, chicken, fish, turkey, lamb and beef. A proper serving will yield the right amount of protein for both men and women, although men might need a bit more than the ladies do. There’s no need to add more protein sources, really the RDA is all you need.
2. Supplements
Sometimes depending on your needs and your lifestyle, supplements might be needed and a good idea. This really depends on what special dietary needs you have, for example maybe you’re training for a grueling marathon or other strenuous physical activity. In this case, all your nutrient intake would need to go up. How much again would vary depending on your age, height, weight and general physical shape. Good supplement sources of protein include whey protein, casein protein and hemp protein. These all usually come in powder form and can be added to salads, cup cakes, yogurt, shakes and or green drinks. You can find them online or at your local natural and health food store.
3. Plant Based Sources
Did you know that vegetarians and vegans have zero problem finding and consuming adequate amounts of protein. Even non meat eaters can satisfy their daily intake by simply being savvy about ingredients and various food combinations. In fact, we would venture to say that vegetarians and especially vegans are extremely food and ingredient savvy. They know about complete nutrition and also know what to look for and how to create rich food profiles. We have yet to meet a vegetarian who is not quite familiar with how he or she gets their nutrient needs including protein. Have a conversation with a veghead about the daily essentials such as protein, fiber, vitamins and minerals and you’ll be enthralled at the knowledge they possess. Right down to the proper amounts and various resources they use. Make no mistake about it - a vegetarian can easily fulfill his RDA of all the major food groups and do it well. Dare we say, even with tasty food pairings.
There you have it. The top three ways most men and women consume and meet their daily RDA of protein. There are other ways of course, but these are the top three. You too can via the means above regardless of diet, special needs or circumstances. You can usually combine one or all three of the methods above to fulfill the requirement.
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