Healthier options meet protein needs

Q: How much protein should I get every day?

A: According to Mary Meck Higgins, Extension nutrition specialist with Kansas State University, the amount of protein required for good health depends, in part, on whether enough total calories are being eaten. If a person does not eat enough carbohydrates and/or fats to meet his or her daily energy needs, the protein eaten gets converted to energy rather than being used to support growth and maintain structures of the body. If adequate calories are eaten from carbohydrates and fat, the amount of protein needed depends on one’s body size and age.

The protein requirement for adults is fairly small, only 36 to 72 grams of good-quality protein per day for adults of all ages weighing from 100 to 200 pounds. Specifically, the amount needed is 0.36 grams protein per pound of body weight.

The Institute of Medicine recommends that, in order to meet the body’s daily nutritional needs and minimize risk for chronic disease, adults eat from 10 to 35 percent of their total calories as protein.

Measuring how much protein one eats each day could be a time-consuming project, since in addition to protein-rich foods, small amounts of protein are found in many other commonly eaten foods. To simplify, as a general guideline, 5 to 7 ounces of protein-rich food is recommended for most healthy teens and adults, in addition to the protein provided by 3 cups of milk. Picture two decks of playing cards or two cassette tapes — that’s about what 5 to 7 ounces looks like if you’re choosing meat. For example, half of a small boneless skinless chicken breast is about the size of one deck of playing cards, weighs about 3 ounces after cooking, and provides about 27 grams of protein.

Here are examples of portions that provide about 6 to 8 grams of protein:

• 1 ounce cooked lean and boneless fish, poultry or red meat

• 1/4 to 1/2 cup cooked dry beans or peas, depending on the type

• 1/2 cup tofu

• 1 egg

• 2 tablespoons peanut butter

• 1 to 2 ounces nuts or seeds

• 1 cup milk

• 1 ounce hard cheese

• 1/4 cup cottage or ricotta cheese

The recommendation for pregnant and breastfeeding women is to eat an extra 6 to 8 grams of protein each day.

For healthy adults doing resistance and/or endurance exercise, the Institute of Medicine advises that no additional dietary protein is needed.

People with specific health conditions, such as kidney disease or diabetes, should talk with their health care provider regarding how much protein to eat.

Babies and children need more protein per pound of body weight than adults do, because of their rapid growth. However, when they have smaller body weights, the total amount of protein they need each day is less than what adults need.

Daily protein requirements range from about 11 grams for a 1-year-old child, to 34 grams for preteens, to 52 grams for teen boys. For children ages 1 to 3 years, protein should account for 5 to 20 percent of their total calories. It is advisable for children ages 4 to 18 years to eat 10 to 30 percent of their total calories as protein.

Most healthy children ages 2 to 8 years need to eat protein foods that amount to the size of one deck of playing cards each day (2 to 4 ounces), in addition to the protein provided by 2 cups of milk.

Most healthy preteens need protein-rich foods that amount to the size of one and one-half decks of playing cards (5 ounces), plus 3 cups of milk.

Here’s a cool, summer recipe that includes 22 grams of protein:

Cool ‘N Crunchy Meat, Barley, Veggie Salad

1/2 cup cooked and cooled barley, quinoa or rice

1 tablespoon instant chopped onion

1 tablespoon peanuts, preferably unsalted and dry roasted

1 tablespoon grated Parmesan cheese

1 tablespoon dried parsley flakes

1/4 teaspoon ground black pepper

1/8 teaspoon dried red pepper flakes, or more if desired

3 tablespoons reduced fat “light” ranch salad dressing

1/2 cup chopped or shredded raw carrots

1/4 cup chopped sweet bell pepper, any color

1/4 cup chopped celery, cucumber or zucchini squash

1/4 cup frozen whole kernel sweet corn

1/2 cup cooked dry beans, any kind (such as kidney, garbanzo, navy or black), cooked without added salt, rinsed and drained

3 ounces (about 2/3 cup) cooked chopped meat, without bones and trimmed of fat, such as chicken, turkey, beef or pork

2 cups chopped or torn fresh salad greens, such as romaine or spinach

Wash your hands and work area. In a mixing bowl, gently stir together all ingredients except salad greens.

To serve, place half of the greens on a dinner plate and top with half of the salad mixture. Makes 2 servings (about 2 1/2 cups each).

Nutrition facts per serving: 310 calories, 9 grams fat, 45 milligrams cholesterol, 310 milligrams sodium, 37 grams carbohydrates, 8 grams fiber, 5 grams sugar, 22 grams protein.