Are You Getting Enough Protein?

FOOD FOR THOUGHT

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Powerful Protein!

Protein is an essential necessary part of a healthy diet.

The amount of protein your body needs changes depending on your height, weight, age and activity level.

Nonetheless, while a weight trainer or an endurance athlete may require more protein than a more sedentary person, we all need protein in our diets.

Protein is found abundantly in seafood, meat, poultry, legumes, nuts, eggs, dairy and soy foods.

Our bodies need protein in order to build and maintain muscle mass and for healthy immune function.

Protein in a meal helps to keep you full and sustain your energy longer. Whether you are an athlete, career woman or mom on the run, a healthy well balanced diet including the right amount of protein will determine how successfully you and your family keep up with all of your daily commitments.

How Much is Enough?

The chart below shows Health Canada’s recommended daily protein allowance^{^[1]} for healthy Canadians. Using the chart below to calculate your requirements is simple. Multiply your weight in kilograms by the recommended daily allowance from the chart below and you will have your average protein requirements for one day. For example, a 35 year old adult weighing 50kg (110 lbs.) would have a recommended daily allowance of 40g of protein a day (50 x 0.80 = 40). That’s the equivalent of a tuna sandwich for lunch and 3 oz. of lean ground beef at dinner. As you can see, getting the right amount of protein in your diet is very easy!

Recommended Daily Allowance(g/kg/day) ^{^[1]}

Age	Recommended Daily Allowance (g/kg/day)
Infants
0-6 months	1.52 g
7-12 months	1.20 g
Children
1-3 years	1.05 g
4-13 years	0.95 g
14-18 years	0.85 g
Adults
19 + years	0.80 g
Pregnancy (all ages)	1.10 g
Lactation	1.30 g

Canada's Food Guide

To help simplify how much protein you need to eat use the Canada's Food Guide, The Canada's Food Guide suggests that on average, we need 2-3 servings of meat and alternatives per day^[2].

One serving of meat and alternatives is equal to:

75g (2.5 oz or ½ cup) cooked fish, shellfish, poultry, lean meat
175ml ¾ cup cooked legumes
150g (175ml or ¾ cup) tofu
2 eggs
30ml (2 tbsp.) peanut or nut butters
60ml (1/4 cup) shelled nuts and seeds

Click here for a copy of the Canada’s Food Guide.

Protein in Foods

To help you understand how much protein is in some of the foods you eat everyday, refer to the chart below^[3].

But beware: protein comes with baggage! Protein is only one of the many nutrients in the foods we eat, and it’s important to consider the food choices we make holistically. That’s what makes seafood such an excellent protein choice. Not only is it rich in protein, it is also typically lower in fat, saturated fat and cholesterol than other protein choices. It is also the best and richest natural source of omega-3 fatty acids (click here for more info on omega-3’s). And many seafood choices, such as tuna, salmon and sardines are an excellent source of selenium, an important antioxidant that helps ensure proper cellular function.

							Omega-3 Fatty Acids (g)
Per 75g	Cal (kcal)	Protein (g)	Total Fat (g)	Sat. Fat (g)	Mono- unsat. Fat (g)	Poly- unsat. Fat (g)	Total	EPA	DHA	ALA	Chol. (mg)	Se * (mcg)
Tuna, white in Water, canned	96	17.72	2.23	0.59	0.59	0.83	0.700	0.175	0.472	0.053	32	49.3
Tuna, light in water, canned	87	19.13	0.62	0.18	0.12	0.25	0.204	0.035	0.167	0.002	23	60.3
Salmon, Sockeye with bones, canned	125	17.50	5.48	1.18	1.52	1.54	1.145	0.421	0.663	0.062	33	25.7
Salmon, Pink with bones, canned	102	17.31	3.62	0.64	0.67	1.01	0.834	0.269	0.520	0.045	62	29.6
Salmon, fresh, Atlantic, cooked-dry heat	137	19.08	6.10	0.94	2.02	2.44	1.664	0.308	1.072	0.284	53	35.1
Sardines, Atlantic, oil + bones, canned	156	18.47	8.59	1.15	2.90	3.86	1.110	0.355	0.382	0.374	107	39.5
Herring, Atlantic, Kippered	163	18.44	9.28	2.09	3.83	2.19	1.718	0.728	0.884	0.106	62	39.5
Oyster, canned	52	5.30	1.85	0.47	0.19	0.55	0.357	0.158	0.171	0.028	41	26.9
Chicken, light meat only, stewed	119	21.66	2.99	0.84	1.01	0.65	0.053	0.008	0.023	0.023	58	16.7
Chicken, light meat and skin, stewed	151	19.61	7.48	2.10	2.94	1.59	0.090	0.008	0.023	0.060	56	15.9
Beef, lean, all trimmed retail cuts, cooked	196	20.60	11.94	4.70	5.09	0.43	0.113	0.000	0.000	0.113	65	15.0
Pork, lean, composite of loin & shoulder blade, trimmed, cooked	176	19.55	10.25	3.53	4.32	1.03	0.036	0.000	0.000	0.036	62	31.4
Turkey, meat + skin, cooked, roasted	164	21.07	8.16	2.39	2.66	2.09	0.128	0.000	0.030	0.098	59	23.6
Egg, whole, cooked, hard-boiled	116	9.44	7.96	2.45	3.06	1.06	0.059	0.004	0.029	0.026	318	23.1
Milk fluid, 2% MF + added Vitamin A	38	2.48	1.48	0.94	0.42	0.05	0.006	0.000	0.000	0.006	6	1.9
Soymilk, unfortified, original & vanilla	41	2.45	1.31	0.15	0.30	0.72	0.056	0.000	0.000	0.056	0	3.6