Nutritious Life

Brining Nutrition to Daily Life

Protein March 16, 2009

Filed under: All,General,Nutritional Information — nutritiouslife12 @ 3:23 pm

How much protein should you eat a day?

Recommended Dietary Allowance for Protein per Day


Children ages 1 – 3


Children ages 4 – 8


Children ages 9 – 13


Girls ages 14 – 18


Boys ages 14 – 18


Women ages 19 – 70+


Men ages 19 – 70+


Is there any harm in getting more protein than I need?
Most people eat more protein than they need without harmful effects, however, protein contributes to calorie intake, so if you eat more protein than you need, your overall calorie intake could be greater than your calorie needs and contribute to weight gain.

Besides that, animal sources of protein can be sources of saturated fat which has been linked to elevated low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.

In addition, for people with certain kidney diseases, a lower-protein diet may be recommended to help prevent an impairment in kidney function. (Source: NIH Medical Encyclopedia )


To help you get the amounts of protein you need:

  • Compare the amount of meat, poultry, fish, eggs, legumes, nuts, and seeds you are eating per day to what is recommended.
  • Save your money and don’t buy the protein supplements. If you’re healthy, you probably get all the protein you need from your diet.

What if I am a vegetarian?
Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.




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