Protein

By: Roz Burnham, C.N.

All protein foods supply 4 calories per gram.

Protein is essential and is made of building blocks called amino acids.

All tissues both hard and soft require amino acids for new cell formation and tissue repair.  The body stores protein in muscles, skin, hair, nails and all other tissues and a lack of protein may cause breakdown in these tissues.

The diet must supply protein which is converted to amino acids and body tissue.

Protein needs vary by height, weight, age, sex and health conditions.

It is vital that protein foods be consumed daily to keep the body’s protein balance adequate.

Dietary sources of protein include:  whey or soy protein foods such as protein shakes and protein bars, low fat milk, cheese, yogurt, cottage cheese, lean meats, beans, poultry, seafood, eggs, nuts and soy foods.

1 ounce of meat or seafood supplies 5-6 grams of protein

1 egg supplies 6 grams of protein

1 ounce of nuts supplies 6 grams of protein,

1 cup skim milk supplies 8 grams of protein

1/2 cup of beans provides 9 grams of protein

1 cup plain yogurt supplies 8 grams of protein

1 oz. of cheese supplies 7 grams of protein

1 cup soymilk supplies 7 grams of protein

Packaged foods list protein in grams.  Each gram contains 4 calories.  Multiply the grams listed by 4 to determine the protein calories.