"Want to Boost Your Protein Intake? Think About Adding Chicken to Your Diet – Here's Why!"

Understanding the importance of protein in our diet is common knowledge, but not everyone is aware of the right amount needed or the best ways to incorporate it for optimal health. Natalie Allen, a clinical associate professor and dietitian at Missouri State University, suggests a general rule of thumb – aim for about one gram of protein per kilogram of body weight each day. For instance, a 150-pound person would need around 68 grams of protein daily.

Now, why does the source of protein matter? There are various options, both natural and synthetic, to meet your protein needs. While protein powders, shakes, and supplements are available, nutritionists often recommend natural sources. Lori Shemek, a certified nutritional consultant, points out that natural proteins are generally better processed by the body, contain additional nutrients, and lack surprise ingredients. However, she warns that some protein powders may have added sugars and hidden components.

Excellent natural sources of protein include mixed nuts, lentils, whole wheat bread, eggs, black beans, and cottage cheese. Surprisingly, certain vegetables also pack a protein punch – asparagus, spinach, split peas, and edamame are noteworthy examples. Fruits, while generally lower in protein, still contribute, with a banana offering 1.5 grams and various sliced ​​fruits providing 2-4 grams.

Tara Schmidt, the lead registered dietitian for the Mayo Clinic Diet, emphasizes the benefits of a diverse protein intake, providing a wider range of nutrients.

Meat remains a top protein source. According to the USDA, within 100 grams of animal meat, salmon, canned tuna, ground beef, pork roast, turkey, and beef roast contain varying amounts of protein. Meats typically offer around 7 grams of protein per ounce, but quantities can differ.

As for chicken, different parts have slightly different protein content. Chicken thighs contain 24 grams, while chicken wings boast 30 grams. White meat skinless chicken is praised by Schmidt for being a good source of high-quality protein, lower in saturated fat than red meat, and rich in essential nutrients.

Natalie Allen recommends chicken and red meat as good protein sources, suggesting the inclusion of meatless protein options in the diet. She encourages trying a meatless meal once a week and incorporating various protein sources.

Regardless of your preferred protein sources, Schmidt advises spreading protein intake evenly throughout the day for optimal benefits.

Epidemiological studies

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the macronutrient least used for fuel

What is the name of the tool that provides specific nutrient recommendations based on age and gender?

which substance is found in the largest amount in both fruits and vegetables?

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a food package states that “calcium builds strong bones.” This is an example of what type of claim?

which information would be part of a person's historical information when completing a nutrition assessment?

The ________ is the average amount of a nutrient that meets the needs of 97 to 98 percent of individuals in a similar age and gender group.

to be labeled “low sodium,” a food must contain less than ________ milligrams of sodium per serving.

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Six classes of nutrients

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