How Much Protein do I really need?

I'll just start with the facts: protein can be confusing. The Atkins diet greatly contributed to the idea of a high protein, low carb diet and you often hear athletes talking about protein and protein shakes all the time. The answer about how much you really need is basically that it depends. It depends on you -- one answer does not fit everyone. The dietary guidelines recommend that adults eat 0.8g/kg of body weight. Ok... now in pounds that is about 0.4g/lb. When I computed this for myself, I found it to be fairly close with the estimate -- about a 4g difference between estimating with pounds versus kilograms. This may surprise you that the amount of protein you need is probably not even close to 100g a day. Most Americans get almost 200% of the amount of protein they need. However, there are some exceptions to when you need more protein in your diet. If you are seriously looking to put on muscle in the gym, body builders often aim for 1g/pound but it may be more reasonable to stay closer to 0.5-0.8g/pound.
So, maybe you are thinking you are eating too much protein or maybe not enough. To evaluate your protein intake, you need to take a look at what you are eating. Protein is not just found in meat although it is one of the best sources. Generally, 1 oz. of meat is equivalent to 7g of protein. Meat is classified in the mypyramid recommendations as "meat and beans". Also in this group is seeds, nuts, eggs (whole and egg whites), and of course as the name suggests, beans. Based on the 2,000 calorie diet that most people need, it is recommended to consume 6 oz. equivalents of this group. The ounce equivalents of the meat and beans group differs for the non-meat foods but mypyramid.gov/pyramid/meat does a great job of outlining how much equals an ounce. It may surprise you that there are other sources of protein in your diet that contribute quite a bit of protein to your daily total. Milk has 8g in each cup and pasta has 7g in one cup. If you notice that you are eating too much protein, look at the rest of your diet. Does your lunch consist of a deli sandwich with an inch of meat on it? If so, it is possible that your diet is lacking in fruits and vegetables. Cut back on some of the meat, load up on veggies, and also only eat half the sandwich. Instead of that other half, try eating some fruit on the side. Is your diet lacking in protein even though you eat meat? You can increase your protein intake by choosing higher protein items of the same foods you already eat. For example, select Greek yogurt over the regular style. Many brands pack 15g of protein into one serving. You can also try pastas like Barilla plus that boasts of the extra protein in each serving.
If you are still questioning what a day's worth of protein looks like, here is an example:

For a 140 pound woman who is moderately active, she would need 56g of protein.

Breakfast:
1 cup light yogurt
1 banana
1/2 cup granola cereal

Snack
1 cup grapes
1 mini bagel with jelly

Lunch
2 slices wheat bread
2 oz. turkey
tomatoes, onion, lettuce, green peppers, and avocado
1 cup strawberries
1 oz. wheat pretzel twists

Snack
3/4 cup baby carrots
2 tbsp. hummus

Dinner
2 cups romaine lettuce with tomatoes, cucumber, and onion
2 Tbsp.light dressing
1 cup wheat pasta
1 cup sauteed zucchini and summer squash with diced tomatoes
2 Tbsp parmesan cheese

Snack
1/2 cup frozen yogurt

For more information on good sources of protein or if you are meeting your needs, feel free to
e-mail me with questions.