Download Protein - Creating Vitality

Protein
Protein was the first substance to be recognized as a vital part of living tissue. The name was derived
from a Greek word meaning “of first importance.” Proteins are the building blocks of many structures in
our bodies, and half of our dry body weight (water taken out) is made of protein. More protein facts:
 All organs, muscles, tendons, cartilage, bones and blood vessels depend upon adequate protein
supplies in order to maintain their structure and function.
 Every cell in the body is held together with proteins.
 Enzymes that perform essential functions of each cell are proteins.
 The immune system has a high turnover rate of material that is mostly made of protein, and so
inadequate protein leaves one more susceptible to disease.
 In order to make proteins in our body, we need correct ratios of amino acids, which are the
molecules which proteins are made from.
 These separate amino acids have many important functions in the body:
o making hormones and neurotransmitters
o detoxifying the tissues and blood
o supplying energy.
Some foods have complete proteins (they include all the necessary amino acids), and some foods have
incomplete proteins (which means they don’t have all the amino acids we need and so must be combined
with other protein sources). Be sure to combine grains with legumes in order to make a “complete”
protein. Each is missing an amino acid that the other supplies. What follows is a list of the foods that
have good quantities of protein.
Food Types
Approximate protein
Meat, chicken and fish
Eggs
7-10 grams
7 grams
in 1 oz.
in 1 egg
Dairy & Substitutes
Milk (cow & goat)
Cheese (cheddar, Swiss)
Cottage cheese
Yogurt
Soy milk
Soy cheese
Rice or almond milk
8 grams
6-7 grams
12 grams
10-17 grams
3-6 grams
5-6 grams
1-2 grams
in 1 cup
in 1 oz.
in ½ cup
in 1 cup
in 1 cup
in 1 oz.
in 1 cup
Legumes (beans: refried, lentils…)
Tofu
Firm tofu
Miso
7-9 grams
10 grams
20 grams
4 grams
in ½ cup
in ½ cup
in ½ cup
in 2 Tbsp.
Nuts & seeds
Nut butters
Seed butters
Grains
Bread
Rice, oats, buckwheat
Quinoa
Barley
Amaranth
4-7 grams
8 grams
5 grams
in 1 oz.
in 2 Tbsp.
in 2 Tbsp.
1-5 grams
3 grams
11 grams
10 grams
14 grams
in 1 slice
in ½ cup
in ½ cup
in ½ cup
in ½ cup
Garden or soy burger
Brewers yeast
11 grams
3 grams
in 1 burger
in 1 Tbsp.
Michael Byrne, N.D.
Daily Protein Recommendations
infants
children
women (age 11+)
men (age 11+)
women, pregnant
women, lactating
13-14 grams
16-23 grams
44-50 grams
45-63 grams
54-60 grams
56-65 grams
Protein need is based on age, height and weight;
one easy way to calculate it for yourself is to:
Multiply your weight in pounds by .36 to get
grams of protein per day.
i.e.
100 lb.s X .36 = 36 grams/day
150 lb.s X .36 = 54 grams/day
Note that higher activity levels, lactation and
pregnancy all increase protein needs. Consult
your nutritionist or other healthcare provider if
you are unsure.
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