Current nutrition research suggests that modestly increasing the amount of protein in the diet may improve body composition, facilitate weight loss and improve weight maintenance after weight lost. The range for protein has traditionally been 5-35% of totally daily calories. Now the suggestion is to reach the higher end of that range….20-35% of total calories coming from protein. This additional protein enhances or helps with muscle development and maintenance and reduces the loss of muscle mass with age. Protein makes you feel full so you tend to eat less and feel more satisfied.

Let’s say you’ve been eating around 2000 calories per day and you want to consume about 25% of those calories from protein. 25% of 2000 is 500 calories per day from protein. To figure this as grams of protein, remember that there are 4 calories per gram so 500/4 = 125 grams of protein per day. This amount is probably more than most people consume daily. 

What to do? Be sure to include a protein source at every meal and snack. Choose high quality protein such as eggs, low fat cheese, fish and poultry, yogurt, lean pork or beef or meat alternatives. Also include nuts, soy, dried beans and peas.