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UnitedHealthcare Ask the Expert Elson Haas Integrative Medicine Expert This viewer asks,
"How much protein do I really need in my diet?" Really important question. Most Americans
get enough protein. In other countries where they have less animal foods and high-quality
vegetation, they may not be getting enough. Protein is important. We get amino acids out
of the protein foods, which help our body function. It helps with fluid and electrolyte
balance, hormone building, body muscle strengths, many important functions. Basically, I think
we need about 50 to 100 grams of protein. That's about 10 to 20 percent of a 2000 calorie
diet. Let's say for the average person. And when you're active, and exercising, and doing
muscle training, oftentimes it's suggested you do a little bit more. And one of the areas
for protein use is if you're overweight and you tend to have increased carbohydrate intake,
grains, and flour, and sugar products, it helps to focus more on vegetables and quality
protein and lower these carbohydrates. So, our main proteins are, the vegetarian proteins
are some nuts and seeds, but legumes, beans, often made with rice and other grains, even
sprouted legumes is a good quality protein. And then we have eggs and dairy. Eggs are
a really good quality protein, if your body tolerates them well and hasn't really been
shown to raise cholesterol all that much. I think dairy fat is more of a concern and
watching our the whole fat foods, like whole milk and things like that, and trying to lower
fat content there. But milk products can be a good quality protein, it's part of many
children's diets and helping them grown. And then we have our animal foods and fish and
poultry over too much red meat. Because read meat was just in a study recently published.
Hundreds of thousands of people looking at longevity and dying from various causes. People
who eat regular red meat, more than four ounces a day, died often ten years earlier than other
people. So, it's important that we don't over focus on meat. From both an environmental
aspect as well as a personal health aspect. And really look at quality proteins. And getting
more vegetarian proteins. Soy foods and other beans and some nuts and seeds is important
in the diet. And that's what I would say about protein. So really think women probably need
a little less than men. And the more exercise and training you're doing, trying to keep
yourself trim. We need good quality protein that provides the amino acids that help our
body stay healthy. UnitedHealthcare