Why proteins must be a major player in your diet

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Every single cell in your body needs protein to stay healthy. So do your organs and tissues.

A scientific explanation for that is because protein is comprised of amino acids, which are the building blocks for our body’s ability to regenerate itself.

You cannot flourish without protein and in most western countries in the world, people do include sufficient amounts of protein in their diet. In fact, some people eat more than they need.

Chicken, brown rice, and veggies is a great healthy dinner option. It’s full of whole grains and protein, and will keep you full for a long time.MIA HAMM, Pro Soccer Player

Just like all other nutrients, there are different sources of protein and some are better than others.

When selecting protein for yourself and your children, look for complete protein sources such as those found in animal-sourced foods like meat, fish, poultry, eggs, milk and cheese.

If you are a vegetarian, you can still secure the essential amounts of protein you need to stay healthy, but you have to spend more time learning about additional sources and their strengths and weaknesses.

For example, rice is a protein source, but it is not a complete source like meat or fish. Certain amino acids are contained in lesser amounts in it. Dried beans and legumes also have protein, but again, not the same level of all amino acids. The strategy in maintaining sufficient amounts of all amino acids on a vegetarian diet is to ensure you understand the nutrients each food contains and build your diet carefully to secure the proper balance.

In both the United Kingdom and North America, it is generally considered safe to recommend that between 10 and 35 per cent of your daily calories come from protein. Adults and teen-agers obviously need more than young children.

Basically, if you maintain an overall healthy diet of fruits and vegetables, whole grains and dairy, you will normally secure sufficient amounts of protein to stay healthy. The average person does not need protein supplements.

If you are trying to keep extra pounds off, spend time while grocery shopping to find lower-fat choices for your protein sources. Lean cuts of meat with outer fat removed are recommended, and skin should be taken off poultry.

Look for low-fat labels on yogurt, cheese and milk. Egg whites can replace whole eggs. Substitute beans for meat in chilies and soups on occasion.

For more straightforward and useful evidence-based health advice, consult The Body Manual at …..



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