Why eating enough protein is important
What comes to your mind first when you hear the word protein? An egg, milk, meat or maybe muscle? Our food consists of different types of ingredients. We know carbohydrates, fats, water and proteins. The main one is proteins. We explain why.
Building a solid foundation
Protein provides calories and that provides energy, but protein also provides amino acids. Amino acids are the building blocks for the body. The body cannot do without it. That is why it is important to get enough protein on a daily basis. Proteins provide good health. Eating enough protein also ensures that you maintain your weight. This is because proteins are more saturated and are also important for maintaining your muscle tissue.
How much do you need?
Proteins are in different types of foods. By eating this throughout the day you will get enough protein. An adult needs at least 0.8 grams of protein per kg of body weight. This is the lower limit. We recommend that you eat more. Especially if you exercise regularly and want to stay in shape, but also if you eat vegetarian or vegan. Make sure you eat at least 1.4 to 1.6 grams of protein per kg of body weight.
Sources of protein
Many foods contain protein. We list the most important suppliers of protein:
Vegetable sources are:
grains, such as rice and pasta
legumes, such as beans and lentils
mushrooms and products made from them.
Animal sources are:
poultry, such as chicken
Importance of adequate protein intake as you get older
As you get older, the chance of a chronic disease is greater. Your bone density also decreases. Because you often exercise less and are less hungry, there is a good chance that you are getting too little protein. And while muscle preservation is extremely important as you get older. All reasons to get enough protein just after your 60th birthday. There is only one way to measure this and that is to keep a food diary for a while. By doing that you gain insight into your current protein intake and you can adjust this by eating more food that contains proteins. Also eat as many protein-rich products as possible throughout the day. This can be yogurt with fruit and nuts in the morning, an extra glass of milk or buttermilk in the afternoon and in the evening with dinner, meat, fish or poultry and an extra before going to sleep as custard or cottage cheese. No protein shakes or supplements are required. Sufficient protein can be obtained from food.
Tailored protein advice
Everyone is different and therefore the advice in protein intake is a personal matter. Age plays an important role. also your current eating preferences. More and more people eat vegetarian or vegan. Animal protein is then not present in their diet. Would you like to get in shape and / or lose weight? Our Weight Consultants are trained to look at your personal circumstances and to advise you on the best amount and way for you to obtain sufficient protein.
Do you also want personal protein advice? Then make an appointment today for an intake.