Protein is certainly a popular subject lately -- in conversations and on food labels – because Americans finally are realizing the real power of protein. Dozens of new food products, and many older ones, brag about the amount of protein they offer.
Without a doubt, every cell in your body contains protein. "Protein is needed for cells not only to be created but also to be repaired. So even elderly people need the right amount of protein every day," says nutritionist Karen Bakies, RD, LD, of the American Dairy Association Mideast.
Dietary protein, like that in milk and dairy foods, offers key nutrients for bone health and the prevention of osteoporosis. In just one study alone, low protein intake was observed in patients with hip fractures.
Hair and nails are mostly made of protein, plus it's needed to build muscles, cartilage and skin. Your body also uses protein to make enzymes, hormones and other body chemicals.
That's the good news about what protein can do. For many people, the somewhat surprising news is that the body does not store protein. Protein is known as a "macronutrient," meaning that you need large amounts of it every day. In fact, the average adult needs a total of 75-90 grams of protein daily. To understand how much that is, consider that an egg contains only eight grams.
A well-balanced diet does provide enough protein, experts say, and healthy people rarely need protein supplements.
Finding the right foods to deliver the protein you need often starts with milk and dairy foods, including lowfat and fat-free milk. A container of Greek yogurt can have 17 grams of protein. A glass of eight ounces of milk delivers eight grams of protein, and a one-ounce slice of cheddar cheese has seven grams.
New research also points to the benefits of having protein throughout the day, not just at one meal, says Bakies. "Each meal should contain 25-30 grams of protein," she reports. "Dairy products make it easier for consumers to incorporate protein into every meal."
Calorie-conscious consumers are pleased that many dairy products deliver protein while helping them watch their caloric intake. For instance, a cup of cottage cheese can deliver 25 grams of protein while only having 164 calories.
Getting more protein from better food sources involves learning the nutritional facts about food products, and looking for products to fit your needs. You can learn more about the advantages of dairy-based protein from the American Dairy Association Mideast at www.Drink-Milk.com.
