Protein In the Diet, How Much is Enough?


Carolyn Guilford, CNC
Carolyn Guilford, CNC

We all know that proteins are the building blocks of muscles, hair, skin, blood cells, and the immune system. All the body’s systems. Carbohydrates and fats provide the energy to keep them working properly.

We eat protein in the form of meats, chicken and turkey and other birds, and milk and cheese, and fish and shellfish. Yet some of the information we gather from television, advertising, partial reports of news programming and other questionable sources may have us to believe we need a lot of protein to be healthy. Often encouraging large portions of meats, protein drinks, and the high protein diets. This could leave us with mis-information that leads to poor health.

So, recently I was asked how much protein do we really need?, what are the effects of too much protein, on the body?, and what are the best sources of protein?

Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans’ Administration Medical Center and nutrition lecturer at Stanford University, and protein expert says that consuming too much protein — more than 30% of our total daily caloric intake — could actually be harmful to the body.

She says that a diet containing excess protein can have adverse effects. Most experts say we need about 7 grams of protein per 20 pounds of body weight per day.

So, the person who weighs 150 pounds would need about 52 grams of protein each day. Others say that is too much.

If you are exercising daily and working toward a healthy lifestyle, one serving of protein from fatty fish, lean meat, chicken or turkey breast (skin removed), is enough from animal sources, per day. (Reminder, a serving size of meat is about the size of the palm of your hand, or a deck of cards.) But, please add at least six servings of veggies and fruits, some raw, per day.

Then 2-3 servings of whole grains, per day. This way you will have the protein from “meat”, but also the protein that is easier for the body to use, from plant sources. Yes, you can get enough protein without eat- ing meat. Veggies offer adequate amounts of protein when we eat a variety of fresh fruits and vegetables, raw or steamed or lightly sautéed.

Protein in the diet is essential for maintaining the body’s normal functions such as blood clotting, hormone production and function, synthesizing enzymes and maintaining the body’s fluid balance.

Persons on high protein diets have been known to be at higher risk of kidney disease, and may want to add daily exercise to help the kidneys do a better job of flushing wastes from the body. Also, too much protein from animal sources can cause calcium leeching from the bones, as the body attempts to digest it, creating brittle bone problems. However protein from vegetable sources are protective of the heart and blood vessels. One more reason to have another salad, O K?!And, what about the roll of carbohydrates?

A healthy diet should contain carbohydrates as the main attraction, and animal proteins and the good fats added as small supporting players.

Carbohydrates provide the basic fuel for the body. When we don’t eat enough carbs, the body uses proteins and fats for energy by converting then to carbs, which again, is hard on the kidneys.

Basically, the good carbohydrates provide energy, controls blood sugar, protein metabolism and cholesterol and triglyceride metabolism. And so many other bodily functions. With the right diet, or eating plan, you can be off the medicines for diabetes and high cholesterol. Enjoying a better quality of life.

Nutrition Consulting Saves Lives!

If you would like to purchase the book –Health Restoration 101, attend the class: Grocery Shopping 101, or if you are ready to change the level of your health for the better, call for a Free Consultation 912) 236-8987Or write to:
Carolyn Guilford at

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