Is your daily protein intake important?

Yes. It is. Protein is one of the three macronutrients (along with carbohydrates and fats) that our bodies need to function properly. It's made up of smaller units called amino acids, which are the building blocks of proteins.

There are 20 different amino acids; 9 are essential, meaning our bodies can't make them, so we must get them from food. The rest are nonessential, meaning our bodies can produce them on their own.

Proteins are found in every cell of your body, making them critical for nearly every biological process. It supports muscle function, immune defense, hormone regulation, and much more.

Ideally we would eat 0.8 to 1 gram of protein per pound of body weight. That sounds like a lot, right? The good news is it is easier to reach this daily goal than you think.

A simple way to measure protein is to use the palm of your hand. A palm-sized portion of protein is typically 25-30 grams.

A few examples:

Breakfast: 2 eggs, 1 egg white, ¼ cup 2% cottage cheese = 25 grams

Snack: Protein shake or nonfat Greek yogurt with hemp hearts = 25-30 grams

Lunch: 4 oz. rotisserie chicken or tuna or egg salad with cottage cheese = 25-30 grams

Dinner: 4 oz fish, chicken, turkey, beef or a serving of tempeh, or tofu = 25-30 grams

Keep in mind, this example focuses only on lean protein. Of course you will add your favorite vegetables, fruits, and high-fiber, complex carbs to your day as well. Keep in mind that quinoa and rice and beans are a complete protein, and vegetables like broccoli, peas, edamame, Brussels sprouts, and asparagus are sources of protein.

Ensuring you get enough protein each day is essential for maintaining a healthy, high-functioning body. Center your meals and snacks around a lean protein source and you will easily meet your goal. 

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