Our bodies need a lot of nutrients. However, there are three macronutrients the body needs in larger amounts:
- carbohydrates
- fats
- protein
Dietary protein is particularly important to health. It contains key amino acids that act as the building blocks for growth and development and have many essential biological functions in the human body.1
Every cell in the body contains protein as it helps with cellular production and repair.2 Plus, high-protein foods and the amino acids they contain are especially important for creating and maintaining optimal muscle mass.3
Creating a Healthy High-Protein Diet
Animal proteins, such as meat, dairy and eggs, are well-known as rich protein sources. Healthy options include:
- turkey or chicken with the skin removed
- bison (aka buffalo)
- lean beef and pork
- fish or shellfish.2
However, you don’t need to eat animal products to get the protein you need; protein is also found in plant products such as:
- soy
- beans
- legumes
- nuts
- nut butter
- some grains like wheat germ and quinoa.2
How much protein you need depends on many factors. But, in general, it is recommended that adults get anywhere from 10-35% of their daily calories from protein.
Check out the graphic below for specific recommendations:4
Age and Gender | Protein (in grams) |
---|---|
Females and Males 9-13 years | 34 |
Females 14 – 70+ years | 46 |
Males 14-18 years | 52 |
Males 19 – 70+ years | 56 |
Pregnant or lactating at any age | 71 |
To put this into perspective, one large egg contains about six grams of protein; a half cup of black beans contains about eight grams of protein; and a three-ounce steak contains about 26 grams of protein.
Some high-protein diets limit carbs to the point where there may not be enough nutrients and fiber, so be sure to include healthy carbs like vegetables, fruits, and whole grains along with your healthy protein choices.5 To have a healthy high protein diet, reduce or eliminate processed meats and carbs as processed foods can harm health due to high amounts of salt, sugar, and/or unhealthy fats.6
The Takeaway: Quality Matters
Dietary protein is critical to optimal health; however, choosing high-quality protein sources should be the focus. Quality matters just as much as quantity. Having lean red meat be more of a side dish and focusing on plant-based protein sources such as broccoli, spinach, lentils, nuts, and seeds will help you create a healthy high-protein diet. As with everything in life, balance is key.
References
- Moughan PJ, Fuloni III VL, Wolfe RR. The importance of dietary protein quality in mid- to high-income countries. The Journal of Nutrition. 2024;154(3):804-814. https://www.sciencedirect.com/science/article/pii/S0022316624000397
- National Institutes of Health. Protein in diet. MedlinePlus. 2023;Apr 13. https://medlineplus.gov/ency/article/002467.htm
- Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefits. Nutrients. 2019;11(5):1136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- Ames H. How to calculate your protein needs, and where to get it from. Medical News Today. 2021;Feb 24. https://www.medicalnewstoday.com/articles/protein-intake
- Zeratsky K. Are high-protein diets safe for weight loss? Mayo Clinic. 2022;Jul 19. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
- Albuquerque T, Bragotto A, Costa HS. Processed food: nutrition, safety, public health. Int J Environ Res Public Health. 2022;19(24). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9778909/