We read in magazines and diet sites all the time that protein has an amazing impact on women’s health however it is important for you to understand that this essential nutrient does much more than just making you feel satiated. Protein is used by the body to repair as well as build tissues, and it also works like the building block of bones and muscles. Despite this it is unfortunate that nearly fifty percent of women don’t know the adequate amount of protein that they must have.
So, how much protein is needed?
As per a registered dietitian and nutritional spokesperson, Tara Dellolacono Thies, most women require between 50 and 60 grams protein on a daily basis. The Institute of Medicine suggests that women should take approximately 0.8 grams of protein per kilogram body weight.
What are the recommended sources of protein?
People having a well-rounded diet usually get enough protein however it is essential to include the entire protein nutrient which includes the nine essential amino acids. The most recommended sources for protein are eggs, meat, fish, dairy products, and soybeans. The vegetables , fruits, and whole grains can be combined to provide a complete protein meal.
Regulating the saturated fat intake?
Although meat contains high amounts of protein, it is also important to consider the amount of saturated fats that you are getting in your diet. It should be remembered that about one serving of steak can give you 75 percent of your saturated fat content of the day. So, consider that you consume more of the low-fat, protein-packed superfoods such as yellow fish or tuna, roasted chicken, lean flank steak, soyabeans, lentils, and non-fat Greek yogurt.
Besides the above mentioned superfoods that contain protein, some of the other recommended sources of protein are lamb, beans, salmon, turkey, nuts, and milk. If you are traveling and need protein to boost your energy levels, you can rely on the protein shakes and energy bars that work like great protein-rich foods.