![]() ![]() ![]() We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. ![]() Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. ½ cup cooked quinoa (less than 4 g protein and 110 calories).1 cup cooked oatmeal (less than 6 g protein and 165 calories).1 oz almonds (less than 6 g protein and 165 calories).½ cup beans (less than 8 g protein and 110 calories).2 tablespoons (tbsp) peanut butter (less than 8 g protein and 190 calories).½ cup tofu (less than 10 g protein and 95 calories).2 large eggs (less than 12 g protein and 144 calories).6 oz greek yogurt (less than 17 g protein and 100 calories).1 scoop of whey protein (less than 24–26 g and 130 calories).3 ounces (oz) skinless chicken breast (less than 26 g protein and 113 calories).Not all protein-rich foods are ideal for people looking to lose weight or maintain a healthy diet.Įxamples of protein-rich, low-calorie foods include: unrefined wholegrain cereal and wheat products.How can you eat high-protein diets healthfully?Ī large variety of plant and animal-based foods are high in protein, including: The study also concluded that these amounts would also improve appetite control, satiety, and weight management. The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia. Some studies have also found that people may need to increase the protein intake as they age.Ī 2016 study concluded that older adults should eat more protein than is currently recommended to promote healthy aging. 1.6 g of protein per kg of body weight with intense activity levelsĪnyone who is pregnant or breastfeeding will need to eat a lot more protein than other people.1.3 g of protein per kg of body weight with moderate activity levels.1.0 g of protein per kg of body weight with minimal activity levels.According to the Institute for Medicine (IOM), the daily RDA for protein is as follows: Life stage and genderīeing physically active can increase the RDA of protein that people should eat. ![]()
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