| Food | Serving Size | Protein (grams) |
|---|---|---|
| Steak/Fish/Chicken | 3 oz. | 21 |
| Eggs | 1 large | 6 |
| Milk | 1 cup | 8 |
| Cheese | 1.5 oz. | 7 |
| Yogurt | 1 cup | 11 |
| Almonds | 1 oz. | 6 |
| Beans | 1/2 cup | 8 |
Protein is essential to building our skin, hair, blood, bones, and so much more.
How much do you need? MyPlate, www.myplate.gov/, recommends eating about 5 to 6.5 ounces (~66 to 80 grams) of protein foods daily for adults ages 18 years and older.
Where do you get protein? Protein is found in meat, poultry, pork, fish/seafood, dairy products, nuts, beans, legumes, and some fortified grains. These foods provide B vitamins (immunity, eyesight), iron (blood health), zinc (immunity), and magnesium (muscle and bone health).
Do you need a protein supplement? Most healthy adults do not need a protein supplement. Those who may need a protein supplement are those with health conditions (e.g., cancer or major wounds [bed sores, broken bones, surgery]), that prevent their bodies from using the proteins they eat. When choosing a supplement, consider its purpose. If wanted for muscle development, try whey protein after exercising. If needed to prevent muscle loss, use casein protein before bedtime.
Before increasing your protein intake, be sure to talk with your health care provider.
To learn more, visit Stay Independent: A healthy aging series, www.extension.iastate.edu/humansciences/stay-independent.
Sources: The Scoop on Protein Powder, bit.ly/3EMmGvz.
Protein Supplements…Are They for You?, bit.ly/3bDUwGt.