Protein is an important part of a balanced diet and makes up approximately one-fourth of healthy daily consumption. Proteins are made up of building blocks called amino acids that are essential for bodily function. Proteins also play an important role in the building of muscles, bones, enzymes, hormones, vitamins, skin, cartilage, and blood. Protein can be found in foods such as chicken, beef, and other meats, seafood, nuts, seeds, beans, lentils, peas, eggs, and soy products. Dairy products such as milk, yogurt, and cheese also contain protein. These foods may also contain essential nutrients such as iron, zinc, vitamin E, magnesium, essential fatty acids (omega-3 and omega-6), and B vitamins such as niacin, thiamin, B6, and riboflavin. When choosing meats, it is important to choose lean meats (greater than 85% lean) low in saturated fats. Many meats such as hot dogs, bacon, bologna, salami, and ground beef can be high in unhealthy saturated fats, so it is important to be careful when choosing which protein to eat.
Daily Protein Recommendations
Information obtained from https://www.myplate.gov/eat-healthy/protein-foods