How much protein do you need?

Submitted by Dale Batz, RDN, a Bariatric Dietitian Nutritionist with the Midwest Bariatric Institute in Dyer

Next to water protein is the most plentiful substance in our bodies . Every single cell in the body contains some protein.

Protein is made up of simpler substances called amino acids. There are two types of amino acids. Nonessential amino acids can be made by a healthy body from the foods we eat each day. The essential amino acids, however, must be obtained through the diet. These nine amino acids cannot be made inside the body.

Source: ADAM

Foods that provide all the essential amino acids are sometimes called high quality proteins. Animal proteins like meat, fish, eggs and milk are all high quality proteins. These foods offer a perfect protein balance. Foods that do not provide a perfect amino acid balance are called lower quality. Most plant foods contain lower quality proteins. Fruits and vegetables are excellent for your health, but are a poor source of protein. Other foods like beans, lentils and tree nuts are better protein sources. They can contribute significantly to our overall protein intake.

Adequate protein intake is essential to reduce the risk of nutritional complication related to your bariatric surgery. When protein is not adequate, you will continue to lose weight, but this can lead to loss of lean body tissue including muscle mass, hair loss, and a decrease in energy and endurance.

How much protein do you need? As a general rule, most women need 60 – 80 grams daily. Most men may require 70 – 90 grams daily.

So plan your protein intake carefully, and enjoy the tasty variety of foods rich in high quality protein.

Protein first ... indeed!