What are proteins?

Proteins are one of three macronutrients (proteins, carbohydrates and fats). Proteins are made up of amino acids and are responsible for building muscle, body tissues, the immune system and fluid balance within the body.

Dr. Maria’s Top 10 Protein Foods

1.      Lentils

2.      Walnuts

3.      Almonds

4.      Pumpkin seeds

5.      Salmon

6.      Tuna

7.      Peanut butter

8.      Eggs

9.      Yogurt

10.   Pork

Health Benefits of Protein:

-        Immune health

-        Building of muscle tissue

-        Keeps you full longer

-        a high protein diet can help improve weight loss

How much protein do you need?

You should consume at least 0.8 grams of protein per kilogram of body weight. And if you are strength training or trying to lose weight we recommend 1.0 grams of protein per kilogram of body weight.

This should look like about 10-35% of your total calories each day.

If you are following MyPlate, you should have about ¼ of your plate protein and one serving of dairy (also protein!) at each meal.

Interested in learning more about protein? Check out Dr. Maria’s Basic Nutrition course.