Getting Proteins into Our Diet

May 24, 2022

different protein sources red meats, fish, nuts, and vegetables

Like everything else we eat, there is a specific amount of protein that’s recommended for daily consumption.  The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from becoming ill and not the amount that is optimal for good health

To determine your recommended daily protein intake, you can multiply your weight in pounds by 0.36

Knowing how much protein to eat is one thing, but what sort of foods should we look to in order to get our daily protein?  Of course, a freshly grilled steak can be divine when seasoned and cooked right, but many people worry about eating too much red meat.

What about processed meat like that package of turkey hotdogs you picked up as a time saver? You think you’re eating something healthy, but in turn you end up taking in ingredients you might not want to put into your body. Cancerous ingredients. Carcinogens. Sadly, it’s true.

Let’s break down the facts. Learn what healthy recommendations are, and what you can splurge on. One of the problems you run into with nutritional information online is that some studies and information are taken from small samples or aren’t reliable based on who is doing it.

So what do you do when you’re looking to add more protein to your diet as you start limiting your intake of red meats and processed meats?

Non-Meat Complete Proteins Offer a Safe Alternative

Protein is vital to our bodies. When cutting back on red meat, it’s important you find healthy replacements. Protein is what makes up the building blocks of our muscles. It’s also used in things like digestion, creating enzymes, and biochemical reactions. These proteins send signals to our body via hormones and do so much more. You simply can’t cut protein out of your diet and remain healthy.

What is a complete protein? This means that the source has all the amino acids that are essential to your body. As per The U.S. National Library of Medicine, “The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.”

With that in mind, we have some suggestions to help you find new complete protein sources that can help provide you with this vital nutrient.

Complete Protein Sources to get you Started:

Eggs are an excellent source of protein and an affordable one. One large egg has 6 grams of protein. Make a quick 3 egg omelet with diced veggies, and you’re looking at a whopping 18g of protein. The best part? That large egg comes in at under 100 calories.

Quinoa is another great choice for getting in protein. Still new to this grain which has seen more popularity in years? You can find endless quinoa recipes on the internet which will help you season up that dish just the way you like it. Each cup of quinoa provides you with 8g of protein.

Fish is a smart source of protein. We’re talking, a whopping 45g of protein in a 6-ounce serving. Yellowfin tuna offers 50g of protein in a 6-ounce serving. Light in calories and full of protein, cod offers 32g of protein in a 6-ounce serving.

Dairy is an easy way to get complete proteins. Yogurt, milk, and isolated whey powder are easy to find at the store, simple to either add to your cooking, or use as is. By choosing dairy products, you’ve got a quick source of a complete protein that your body will love.

Soyis another great way to get in healthy protein. It’s easy to use and comes in multiple forms like edamame, tofu, and soy-based milk. You’ll find plenty of great recipes online to help you get started using these products.

Healthy, Natural Choices

Speaking of healthy and natural, did you know that our DeepMarine Collagen is 100% protein from clean, wild-caught deep-water fish? We care about your health, too. We’re proud to offer you a safe way to get extra protein in your diet, so you can help reduce arthritic joint pain, help your body form new collagen, and enhance your health.  One scoop of DeepMarine collagen has 4.7 grams of protein.

You can be certain that every batch of DeepMarine Collagen is 100% made in Canada under the world’s strictest quality control and production standards. We wouldn’t settle for anything less. In fact, did you know that we’re committed to not only helping your health with a safe, natural product, but we also have a sustainable manufacturing process, and include compostable packaging choices.  

Now that you have plenty of other options for complete proteins, it will be easier to moderate red and processed meats in your diet. With a little creativity, you’ll be finding new favorites in no time.

Which source of complete protein is your favorite?

Also in Health Talk

life balance as we age
Why Balance Is Important as We Age

June 20, 2024

Read More
colon cancer check list
Should I be Screened for Colon Cancer?

June 13, 2024

Read More
symptom of Plantar Fasciitis
What to do About Plantar Fasciitis

June 06, 2024

Read More