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By United Supermarkets Dietitian Team
What are proteins? Proteins are made up of different amino acids, nine of which are essential. The rest of the amino acids our body can make by modifying the essential amino acids.
Why do we need protein in our diet? Protein is a critical part of our body. Our bodies consist of thousands of proteins, and each one of them serves a specific function. A few examples of these functions are forming antibodies to support immune function, supporting muscle movement, creating digestive enzymes to start chemical reactions, regulating hormones for body function, and supporting the regulation of DNA and RNA synthesis.
Protein is also the building block of body parts like skin, bones, muscles, tissues, and enzymes that regulate many chemical reactions. Protein also gives cells their structure, makeup hemoglobin that carries oxygen to the body, and many more tasks.
Protein can help maintain a healthy body weight by helping us feel full for longer. It is essential to eat protein when doing physical activity to help with muscle recovery, maintain lean body mass, and help the immune system. We can access this nutrient through both animal and plant sources.
Animal proteins come from beef, pork, poultry, fish and seafood, and dairy products. Plant proteins can be found in beans, peas, lentils, nuts, seeds, and soy products. They are part of the vegetable food group but considered protein rich in their category, which is an excellent option for our plant-based, vegetarian, or vegan shoppers.
How much protein do we need? The dietary recommendations for adults based on a 2,000-calorie diet are 50-175 grams a day, depending on activity level, gender, lifestyle, age and a few more. People who exercise more regularly, are healing from surgery, have burns, or are sick, will have higher needs and a larger urgency to meet their protein needs. If you are concerned about your protein intake, consult your doctor and dietitian to develop a personalized plan for you.
Rather than worrying about the amount of protein we eat, we should focus on the source of protein. If the protein source we eat contains the nine essential amino acids the body needs to make the remaining 11 amino acids, it is called a complete protein. Food products such as meat, eggs, poultry, and dairy are classified as complete proteins, meaning they contain all amino acids required. We suggest sticking with lean options like 93/7 ground beef, 99% fat-free chicken and turkey, fish, pork loin, eggs, skinless chicken breast, and so on.
It is not necessary to eat each of these amino acids during each meal but have a variation of them in the diet. If the food is missing one or more of the nine essential amino acids, then it is called incomplete protein. It is important to note that pairing food choices together can create a complete protein meal. Examples of incomplete protein food choices include whole grains like brown rice, nuts and seeds, legumes, and vegetables.
Do vegetarians get enough protein? Vegetarians can get enough proteins when they combine protein-rich vegetarian options to help the body get the nine essential amino acids. There are a few vegetarian options that are considered a complete protein source, like quinoa, hempseed, and buckwheat; however, they may not get the same amount of protein as animal sources.
What is the serving size of protein? The protein serving size is 5 1/2 oz per day. A one-serving protein is 3 oz cooked lean meat, poultry, or fish, 1 whole egg or 2 egg whites, 1 tablespoon of peanut butter, 1/4 or 1/2 cup of cooked beans, and ½ oz unsalted/seeds. Protein is the building block of many body parts. Our protein needs differ based on many factors, like age, weight, and physical activity. It is important to focus on the quality and variety of protein in the food we eat.
Honey Mustard Breaded Chicken
What You Need
1 lb Chicken breast, thinly sliced
1 c. Walnuts
1/2 c. Panko
1 tsp. Garlic Powder
1 tsp. Italian Seasoning
1/4 tsp. Cayenne Pepper
Salt and Pepper as desired
2 Tbsp. Milk
1 Tbsp. Honey
2 Tbsp. Avocado Mayo
3 Tbsp. Dijon Mustard
1 tsp. White Vinegar
Pinch Cayenne Pepper
How It’s Made
1. Preheat oven to 375 degrees.
2. Roughly chop walnuts.
3. On a plate combine walnuts, panko, garlic powder, italian seasoning, cayenne pepper and salt and pepper as desired.
4. In a separate bowl combine the milk, honey, avocado mayo, dijon mustard, white vinegar and paprika and mix.
5. Dip chicken in the wet mixture followed by the dry mixture.
6. On a parchment lined baking sheet place chicken.
7. Bake for 14-17 minutes or until internal temperature reads 155 degrees.
