Daily Protein Requirements For All Ages
Protein is one of the most important nutrients for the human body. It helps your muscles, bones, organs and the rest of your body. A protein deficiency will affect your body composition and your health. So, how much is too much and how little is too little? According to the Institute of Medicine, at least 10% of your daily calories, but no more than 35%, should come from protein.
- Babies need about 10 grams a day
- School-age kids need 19-34 grams a day
- Teenage boys need up to 52 grams a day
- Teenage girls need 46 grams a day
- Adult men need about 56 grams a day
- Adult women need about 46 grams a day (71 grams if pregnant or breastfeeding)
Additionally, not all protein is created equal. Both quantity and quality are important for strong, healthy bodies. Whether you are a meat eater or a vegetarian, there are lots of healthy ways to get enough protein in your diet.
Meats, fish, dairy products, quinoa, legumes, nuts and some plants are all fairly high in protein. It’s important to remember that when loading up on protein, you still want to keep other nutrients in mind. In order to limit saturated fat or excess sodium, choose lean cuts of meat and pass on processed foods like hot dogs and sausages.
If you’re looking to add more protein to your diet or simply eat better, nutritional counseling is available to members through telehealth services.