PROTEIN healthcare.utah.edu/wellness To practice with the support of a community: https://app.healthcare.utah.edu/peakCourseRegistration/ byCategory?categoryPrimaryld=60 Proteins have essential functions in our body. They're the building blocks of our bones, muscles, hormones, and enzymes. Healthy eating patterns include a variety of protein foods. Protein food groups are comprised of animal and plant sources. Animal sources: meat, poultry, seafood, milk and milk products, and eggs. Plant sources: soy products, legumes (beans, peas and lentils), nuts, and seeds. EXAMPLES OF PROTEIN AMOUNTS IN FOODS, AND SHOPPING TIPS l 1 cup of milk: 8 g l An 8-oz container of a low-fat plain yogurt: ~12 g l 1 egg: 6 g l A 3-oz piece of meat: ~21 g l 1 cup of canned black beans: ~15 g l An ounce of almonds (~23 whole almonds): ~6 g l Choose lean proteins. l Lean beef cuts: round steaks and roasts, top loin, and top sirloin. l Lean pork cuts: pork loin, tenderloin, center loin, and ham. l Ground products: choose at least 90% lean. l Poultry: skinless cutlets. l Fish and seafood are also excellent protein sources! For more information, visit: choosemyplate.gov. Under EAT HEALTHY, click on PROTEIN FOODS Dietary Guidelines for Americans 2015-2020 What about protein supplements? You probably have heard that supplements and protein shakes after workouts are “necessary”. The reality is they are not. It's important to remember that the supplement industry's goal is to make money and convince consumers that this is the best way to achieve nutrition and ﬁtness goals. If you have a balanced diet, adequate in calories — and that includes a variety of foods from the protein group — protein supplementation is unnecessary. Even most athletes can get the recommended amount of protein through food alone. What if I’m a vegetarian or vegan? Vegetarians and vegans obtain their protein from plant sources — such as beans, nuts, nut butters, peas, and soy products. Even grains and vegetables contain protein, although in smaller amounts. Their protein needs can be met by eating a variety of these foods. Lacto-ovo vegetarians even include milk, dairy products and eggs, which are excellent sources of protein. Roughly 0.8g of protein/kg of body weight should be consumed per day. Divide your weight in lbs by 2.2 to convert to kg. Protein requirements vary by age, during pregnancy, and based on activity level. Source: Dietary Guidelines for Americans, 2015-2020

PROTEIN - University of Utah Hospital · 2020. 7. 23. · Their protein needs can be met by eating a variety of these foods. Lacto-ovo vegetarians even include milk, dairy products

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PROTE IN

healthcare.utah.edu/wellness

To practice with the support of a community: https://app.healthcare.utah.edu/peakCourseRegistration/byCategory?categoryPrimaryld=60

Proteins have essential functions in our body. They're the building blocks of our bones, muscles, hormones, and enzymes. Healthy eating patterns include a variety of protein foods. Protein food groups are comprised of animal and plant sources.

Animal sources: meat, poultry, seafood, milk and milk products, and eggs.

Plant sources: soy products, legumes (beans, peas and lentils), nuts, and seeds.

EXAMPLES OF PROTEIN AMOUNTS IN FOODS, AND SHOPPING TIPS

l 1 cup of milk: 8 gl An 8-oz container of a low-fat plain yogurt: ~12 gl 1 egg: 6 gl A 3-oz piece of meat: ~21 gl 1 cup of canned black beans: ~15 gl An ounce of almonds (~23 whole almonds): ~6 gl Choose lean proteins.l Lean beef cuts: round steaks and roasts, top loin,

and top sirloin.l Lean pork cuts: pork loin, tenderloin, center loin,

and ham.l Ground products: choose at least 90% lean.l Poultry: skinless cutlets.l Fish and seafood are also excellent protein sources!

For more information, visit: choosemyplate.gov. Under EAT HEALTHY, click on PROTEIN FOODS Dietary Guidelines for Americans 2015-2020

What about protein supplements?

You probably have heard that supplements and protein shakes after workouts are “necessary”. The reality is they are not.

It's important to remember that the supplement industry's goal is to make money and convince consumers that this is the best way to achieve nutrition and fitness goals.

If you have a balanced diet, adequate in calories — and that includes a variety of foods from the protein group — protein supplementation is unnecessary. Even most athletes can get the recommended amount of protein through food alone.

What if I’m a vegetarian or vegan?

Vegetarians and vegans obtain their protein from plant sources — such as beans, nuts,

nut butters, peas, and soy products. Even grains and vegetables contain protein, although in smaller amounts. Their protein needs can be met by eating a variety of these foods. Lacto-ovo vegetarians even include milk, dairy products and eggs, which are excellent sources of protein.

Roughly 0.8g of protein/kg of body weight should be consumed per day. Divide your weight in lbs by 2.2 to convert to kg. Protein requirements vary by age, during pregnancy, and based on activity level.

Source: Dietary Guidelines for Americans, 2015-2020