Do You Get Enough Protein?

My husband and I recently got in a debate about how much protein he should be eating — a particular challenge since neither of us eat meat, poultry or pork. He insisted that his research indicated he needs about 50 grams of protein per day. But every thing I have seen points to a much higher number.

I did a search on google (of course) and while there is some debate as to how much protein we need, more often than not, my research supports my theory that he needs at least 20 grams more protein daily than what he was aiming for. I’ve often heard that a basic rule of thumb is that you should divide your body weight in half and eat that amount of protein in grams. Tom generally weighs around 150 or 155 so at the very least he should be getting 75 grams a day. But if you account for his height, frame and activity level (as this calculator at HealthCentral.com does) then it should be even higher.

If you’re not sure how much protein you need, the calculator already mentioned is a good resource and seems to be inline with more general guidelines I have seen. So once you know how much protein to aim for, exactly how do you hit that number?

Well, personally, I find it a huge challenge. Even before I gave up meat, it was daunting to eat enough protein without consuming more calories overall than I wanted. The key is to find foods that give you a lot of bang for your buck and add to that foods that sneak protein in where you would least expect it.

There are the obvious choices — meat, poultry, pork and seafood. Since we don’t eat the first three, we eat a lot more seafood. Tonight we had a dinner of canned wild salmon with cream cheese on crackers and some cheese, along with some asparagus. Salmon is an excellent source of protein because it comes without all the unhealthy stuff that a big slab of steak would. Plus, it’s loaded with fatty Omega 3 acids which is good for the heart.

We also eat a lot of eggs, beans, and meat substitutes mostly made from soy, in addition to the occasional smoothie with some protein powder. I have found a lot of delicious ways to prepare tofu and have even converted a few tofu haters! I make a fabulous Tofu Parmesan that my husband favored over any other Parmesan dish even before we gave up meat.

Greek yogurt is another food high in protein. Of course, all dairy has a decent amount but there is something (though I’m not sure what) about Greek yogurt that makes it especially high in protein. It’s also very rich and creamy and makes a good, flavorful substitute for sour cream. I prefer Fage Greek yogurt in 2%. It’s delicious mixed with low sugar apricot preserves.

You can also find higher amounts of protein in certain breads and pasta. I usually look for bread that has 5 grams of protein per slice or more. Barilla has a line of pasta that is made from flour derived from beans like lentils and garbanzos, and has 10 grams of protein per serving! And I think it tastes much better than whole wheat pasta, which is touted for its higher fiber content.

The important thing is to diversify your sources of protein to maximize the nutrients you are getting and to create healthy muscle mass.