The Institute of Medicine recommends that adults get a minimum of 0.8 gram of protein per day for every kilogram of body weight. That level of protein was selected to prevent the body from slowly breaking down its own tissues. For example, a 160-pound person (72.6 kg) should consume at least 58 grams of protein on a daily basis, which is the equivalent of eating two 4- ounce hamburger patties (It is important to note, as this example demonstrates, that 4 grams of meat does not equal 4 grams of protein. You must review the nutritional information of the food to determine how much actual protein is in each serving.).
Our food environment is abundant in protein with readily available animal and vegetable sources such as fish and poultry, and other great sources including beans, nuts, and whole grains. The PROTEIN STRETCH module has been constructed so that you do not have to worry about performing any complex calculations. I have already done that for you. Just pay close attention to the food/drink list and the quantities that are listed. It is unwise not to eat enough protein, but it’s also unwise to over consume protein. Protein can be a key to weight loss if you consume it responsibly and choose the best sources of this powerful nutrient.
Try to eat some carbohydrates, fat, and protein at as many meals as possible. Remember that protein and fat take longer to digest, so you’ll feel full longer and decrease the likelihood of cravings. Or use the dinner plate trick: Mentally bisect your plate and load half of it with vegetables and fruits. Then bisect the remaining half and divide protein, fats, and carbohydrates between the sections.
Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.
Vegetable protein, or any kind of protein, is used by the body for enzymes, structural tissue, hormones, and transplant molecules. Protein wears out relatively quickly and must be replaced, and the source of those replacement proteins is our food. After being digested, proteins give us a new supply of amino acids from which the body continuously rebuilds itself.
Beef
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Hamburger patty, 4 oz – 28 grams protein
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Steak, 6 oz – 42 grams
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Most cuts of beef – 7 grams of protein per ounce
Chicken
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Chicken breast, 3.5 oz – 30 grams protein
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Chicken thigh – 10 grams (for average size)
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Drumstick – 11 grams
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Wing – 6 grams
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Chicken meat, cooked, 4 oz – 35 grams
Fish
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Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
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Tuna, 6 oz can – 40 grams of protein
Pork
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Pork chop, average – 22 grams protein
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Pork loin or tenderloin, 4 oz – 29 grams
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Ham, 3 oz serving – 19 grams
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Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
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Bacon, 1 slice – 3 grams
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Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
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Egg, large – 6 grams protein
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Milk, 1 cup – 8 grams
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Cottage cheese, ½ cup – 15 grams
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Yogurt, 1 cup – usually 8-12 grams, check label
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Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
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Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
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Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
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Tofu, ½ cup 20 grams protein
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Tofu, 1 oz, 2.3 grams
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Soy milk, 1 cup – 6 -10 grams
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Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
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Soy beans, ½ cup cooked – 14 grams protein
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Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
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Peanut butter, 2 Tablespoons – 8 grams protein
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Almonds, ¼ cup – 8 grams
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Peanuts, ¼ cup – 9 grams
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Cashews, ¼ cup – 5 grams
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Pecans, ¼ cup – 2.5 grams
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Sunflower seeds, ¼ cup – 6 grams
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Pumpkin seeds, ¼ cup – 8 grams
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Flax seeds – ¼ cup – 8 grams
