"High Protein" is everywhere. High protein diets for losing weight. High protein diets for body builders. And, you can find high protein bars, shakes and supplements on the shelves almost everywhere you shop.
Jo, one of our Mind-full Motivator group members, asked a great question: is it possible to get too much protein?
The recommended daily allowance (RDA) for protein is 0.8 gram per kilogram or 0.36 grams for every pound of body weight. That means a person who weighs 170 pounds needs about 61 grams of protein each day. The average American eats 15% of their calories from protein, or 75 grams in every 2000 calories. That's plenty for good health.
Many foods contain protein, including
- Animal protein
- Beef, pork and chicken
- 3 oz serving, 25 grams protein (size of a deck of cards)
- Milk products, 1 cup
- Milk, 8 grams
- Plain yogurt, 11 grams
- Plain Greek yogurt, 22 grams
- 2 eggs, 12 grams
- Salmon, tuna, cod
- 3 oz, 19 grams
- Grains & Beans
- Dried beans, cooked: 1 cup, 15 grams
- Pasta, 1 cup, 8 grams
- Whole grain bread, 4 grams
Healthy people can safely consume up to 20 - 25% of their calories from protein, or 100 - 125 grams in a 2000 calorie intake. Processing higher levels of protein is harder on kidney function, so diabetics and people with early stage kidney disease should limit their protein to no more than 0.8 - 1.0 g of protein per kg body weight (a 170 pound person limit is 61 - 77 grams.)