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You may have noticed that almost every time I post one of my child’s lunches on Facebook quite a few readers leave comments such as…”Where’s the protein?” or “I personally need a lot more protein to feel full” or even “My kid wouldn’t have enough energy to get through the day if I don’t give them more protein.” All of this feedback has gotten me wondering…why is our society so concerned about protein? When and how did the notion begin that we need protein, protein, and more protein!? So here’s what I’d really like to say about protein…
Why we don’t count protein (or grams of anything for that matter)
I’ve said this before and I’ll say it again…part of eating a real food diet means not counting fat grams, calories, carbs, protein, etc. You simply eat a variety of whole foods (without overeating) and the rest falls into place. Other countries outside of the U.S. routinely follow this practice and don’t obsessively add up numbers like we do. According to Karen Le Billon in her book French Kids Eat Everything, in France “Enjoyment is the goal of eating. You can’t enjoy yourself if you are … counting calories [or] keeping score of micronutrient consumption.” She also says “Variety is a happy side effect of this approach (because new foods are interesting thus making the French happy)."
This is exactly how our ancestors used to approach food…for centuries before us. According to Michael Pollan, in his book In Defense of Food, it wasn’t until the 1980s or so that the shift began “From Foods to Nutrients.” And has this shift really gotten us anywhere?
The many sources of protein
While we don’t keep track, I still think it’s important to point out that there are many sources of protein beyond meat. Just because you don’t see a big hunk of meat on someone’s plate does not mean they aren’t getting any (or “enough”) protein. According to the CDC, protein is found in the following foods:
- Meats, poultry, and fish
- Legumes (dry beans and peas)
- Tofu
- Eggs
- Nuts and seeds (including sunflower and pumpkin seeds)
- Milk and milk products (like yogurt, cheese, and cream cheese)
- Grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
- Check out these High Protein Meal Prep Ideas
- Peanut Butter Protein Bars
You’re probably eating more than enough protein
Straight from the US government’s website… “It's rare for someone who is healthy and eating a varied diet to not get enough protein.” So let’s go back to the example of my children’s lunches. Both of my daughters are between the ages of 4 and 8 years old, and according to the CDC website the recommended protein intake for their age group is 19 grams. Did you know that 1 cup of milk alone contains 8 grams of protein? Both of my daughters have milk in their cereal almost every morning (a little less than half a ½ cup), they both have oatmeal made with milk for their morning snack at school (another ½ cup), and they each usually have milk with dinner (usually close to 1 cup). So right there with their milk consumption alone they get almost the full recommended dietary allowance for protein…and that’s with them both drinking water with their breakfast and lunch.
Plus these estimates don’t even take into account the nuts and seeds that are in their homemade granola cereal, the yogurt, cheese, hard boiled egg, hummus, beans, and other protein sources that I often send in their lunches, nor does it take into account anything that we’re eating for dinner, which does oftentimes include at least a little meat or seafood and/or other sources of protein (like cheese, which we happen to love around here).
Now if you look at the recommended protein allowance for adults that number is quite a bit higher. For females 19 years of age and older the CDC recommends 46 grams of protein per day, but this still doesn’t have me concerned. We just did some quick estimates based on what I might eat in a typical day…
- My Breakfast: Granola cereal (about 10 grams of protein) with milk (another 4 grams) and fruit that’s usually followed by a maple mocha that’s made with around ¾ cup milk (another 6 grams).
- My Lunch: Bowl of refried beans (about 13 grams) with cheese and sour cream on top (another 2 grams or so) with fruit or veggies on the side.
- My Dinner: This varies quite a bit, but just for fun let’s say it is a vegetarian dish of homemade whole-wheat pizza topped with sauce, cheese, and mushrooms (about 12 grams) and a spinach salad on the side mixed with goat cheese, glazed pecans and balsamic vinegar (another 5 grams or so)
- After Dinner Treat: Handful of peanuts with a square of dark chocolate (about another 2 grams)
- DAILY TOTAL: 54 grams of protein! That is well over the recommended allowance and that’s without “trying” to eat any particular foods that are high in protein.
Wow, that was a lot of work dissecting the food I eat. I can’t imagine doing this on a regular basis!
So…you’re off the hook
Hopefully now you feel convinced that you’re off the hook from having to worry about eating a certain amount of protein, the right number of calories, or even the optimal amount of carbs. If you simply eat a variety of whole foods (without overeating and incorporating lots of produce - this part is important!), all of these things will just naturally happen as an automatic and lovely side effect. It certainly sounds like a much more enjoyable way to eat food…and guess what, it is! :)
Note: It is important to mention that everyone's needs are different, so defer to your health care professional's advice, especially if you have specific ailments or special nutritional needs.
Karen Lacey says
Good for you for being "protein savvy." We only need about a half gram per pound of body weight per day (and can do just fine on much less). As a dietitian, I am always astounded at how much protein my clients think they need. I worked with a family that was adding pasteurized eggs to their 3 year old daughter's chocolate milk at breakfast because they were so convinced she needed more. She was exceeding recommended intake for the whole day by 8:00am!
MrsH says
So a 200lb woman (of which there are many, I'm 5'8" and more round and heavier than I wish, but very active and weight train 3x/week) would need 100g of protein? That's a LOT more than the recommended 46g and since I'm not used to eating a lot of meat I now have to actually work at getting enough protein.
In a typical day I might have 2 eggs for breakfast (12g), a cup of yogurt (8g), 2oz of sliced meat and some sunflower seeds over my large lunchtime salad (14g), and 4oz of fish or meat (23g) with dinner. I eat a lot of vegetables, some GF grains (usually just w/ dinner) and 1-2 servings of fruit daily. I drink water. That's only 57g of protein. Apparently not nearly enough.
It's hard to know which numbers to go by... And I generally don't, but crunching these numbers explains to me why I'm constantly feeling the need to have more protein. According to the 1/2 gram per lb of body weight, I DO need much more!
Mamasim says
I'm no protein expert, but I did read the latest Bob Harper book "The Skinny Rules" and he also advocates the 1/2 gram per pound of body weight rule. But focusing on the point of this post, I think the idea would be to eat lots of real foods, include some meats, and make a big deal about counting the grams. If you crave more, there's a good indication your body needs more. It's so hard to learn to listen to our bodies again after listening to external cues for so long isn't it? Hope that helps. Also, I've found that when I cut out processed foods like, say, chips, I add more protein from cheese and eggs, almost by accident.
Lucie says
Hello MrsH,
I am a Registered Dietitian. Don't worry, the recommendation is 0.8 grams of protein/KG of body weight. For you that equates to 73 grams protein/day, which is very achievable and healthful! May I suggest switching to Greek Yogurt for an extra 10 grams or so a day?
Happy healthy eating!
Sassylou says
The rule is actually 1/2 gram per pound of LEAN body weight. Use your ideal "thin" body weight rather than you actual weight.
Beth says
Ok so this is one of my concerns with the whole protein "debate" and what I think Lisa also gets frustrated with -- where are all these rules coming from?! Just from reading these comments I've seen multiple figures given. So I would ask - does it matter? According to Lisa's logic it doesn't / shouldn't. But then I see where I may need to eat 100+ grams a day to be giving my body what is needs. Am I the only one confused?!
Stacey says
Can I come live with you for a week? Or even better you come live with me and feed our family. Just kidding! Although the offer still stands. :)
Betty says
Excellent post....thank you.
Nicole says
I think everyone is so bioi-individually different, that it is hard to do a post like this. Protein keeps your insulin levels in check quite a bit differently than other foods. I , too, eat a real food lifestyle, but because we are celiac, we are gf. I canoot eat something like pancakes, even whole grain or almold flour without feeling shaky and sick. If I eat, say eggs instead, no blood sugar drops on the radar.
I am not saying that your kiddos are not getting enough protein, but please understand that there are many, many people who need the higher intake.
Jessica says
I so agree with Nicole! I am gluten intolerant (and have a few other food intolerances), hypoglycemic and have scary low blood pressure if I don't keep my protein intake up. I appreciate the sentiment of the blog post completely, but it should be qualified with a health recommendation to know your body type and be mindful that there are many who need to carefully monitor their protein intake--especially if they are diabetic or have adrenal fatigue issues. As long as we are eating plenty of fruit and vegetables and choosing healthy sources for protein, we really don't need to fear a lot of consequences for eating a high quantity of protein.
Jessica says
Oh, and I do see her disclaimer at the bottom of the article. Just think it could be highlighted in more detail that some of us can't throw caution to the wind on this one.
Kristin says
Thank you for this post. I TOTALLY agree that Americans on the SAD diet get way to much protein. I too, am tired of explaining that my family gets enough protein. We try to limit meat consumption to 3 oz or less per day. Because, frankly, if we make half our plate vegetables and then eat a ton of meat, there isn't room for anything else like bread, pasta, potatoes, etc. Plus, organic humanely raised meat is expensive! So, if I make a steak, my husband and I split it. When I make taco meat I add black beans to the hamburger. Obviously we go over 3 ounces some days, but most weeks we only have meat or eggs 4-5 times. I am not concerned about any of our families protein intake as we consume plenty of milk, cheese, yogurt, beans, peanut butter, nuts, oatmeal, whole grains, fruit, vegetables, etc. Also, my husband actually prefers this style style of eating over a large hunk of meat and some potatoes.
Katrina the Poorganic says
PS: One more thing, if you make your own yogurt, you can pour the whey into other dishes to add protein if you like to do that sort of thing. :)
Tiffany says
Well said, I made the lunch today with a half of a whole wheat pita, 1 cup of cucumber slices, 1/4 cup of greek yogurt & 2 tbsp of hummus. PLENTY of protein!! People do what they're conditioned to do, this site helps break those preconceived notions, and I love it :)
Katrina the Poorganic says
Hooray for not counting anything. I got rid of my scale years ago and other than trying to eat "real" and avoid junk, counting is just too much for my brain. :)
Sara says
I'm vegetarian and I'm so tired of everyone asking how I get my protein or accusing me of not eating any protein. Grrr!
Sara (too!) says
ME TOO! People really are obsessive about it, and the truth is that many Americans get too much animal protein, which increases risk of heart disease.
Takako from Ottawa, Canada says
A need to have a chunk of meat is definitely North American way of thinking and we need to break. I grew up in Japan until I was 20 and I now live in Canada for over 20 years. I haven't had so much meat until I came to Canada. I currently stay away from meat as much as I can and I still feel like I am eating too much. I don't see North American kids lacking protein. And Lisa is right - if you are eating a variety of whole foods, you don't need to worry about every ingredients.
Carrie says
I think this blog entry is great, good advice, and true for many, but there's one important factor that I think is not being considered- we are all different. Our bodies, our chemistry, each person's body works a little differently from every others. I've studied nutrition on my own a long time, but here's the truth for me: Yes, the lunch on Facebook makes me practically black out because I'm one of those people who needs protein. After 40 years of living, I've accepted it. I have celiac disease and cannot eat almost every food listed in Lisa's list of what she eats in a day. A vegetarian friend recently said that she's heard other people describe my symptoms - blood sugar crashing, hands shaking, etc., when not eating enough protein (not from too much sugar intake, either). She said that eating lots of protein makes her feel the same way NOT eating meat makes me feel - awful- yet she and I are opposites dietetically. Whether you buy into the Blood Type Diet or not, there are many truths in it for me. I'm Type O and have experienced problems with much that's excluded for Os before I ever heard of the diet. I have also found that my children crash emotionally when they haven't had enough protein -i.e., if they ate the lovely Facebook lunch they would unravel by the afternoon. A little milk and cheese, for them, goes a long way. Thank you for this great blog and for considering feedback.
Carrie says
PS - I do agree that Americans have gone wild over protein with bars, shakes, etc. And we eat too much meat and cheese- if we just reduced portion sizes and ate healthy meat... we wouldn't have so many issues with obesity, gout and more.
Assistant to 100 Days (Jill) says
Hi Carrie. Thanks for reading and for sharing your thoughts. We appreciate your insights. We are glad you are enjoying the blog. Jill
Scott says
There is a wide difference in how the body absorbs different protein sources - so counting mere grams wont help in determining how much protein the body is actually able to use -- agree that amino acids key -- is very important to consider the bioavailability of proteins -- and why a varied diet is so important. My kids have a undenatured newzealand happy cow (grass fed, no hormones, antibiotics, milked only in season) whey protein meal shake every morning -- at least I know they get that regardless whatever else they may or may not get the rest of the day!
Darlene says
Thanks so much for posting this - I am ALWAYS told I do not eat enough protein because I eat mainly vegetables and people don't see a lot of meat. I did the same as you and looked back over my typical week and feel like I have more than enough. Thanks again.
Darlene
erin says
This comment is not specifically about protein per se, but I feel our serving sizes are so distorted that if we don't see a large dinner plate loaded with food, we think it's too little. Even my husband serves our kids like they are adults. When I first saw your lunches I thought that it wasn't very much, but after awhile I realized it that I am just used to these oversized portions and correct portions look minuscule. So following that line of thinking, smaller portions equate to not enough (insert nutrient here). We are trying to transition over to healthier eating and I don't see our kids having any less energy or side effects.
Jessi says
Question: I follow the recommended guidelines in doing strength training 3xs per week, as well as getting my cardio in..I'm actually training for a marathon, so I get a lot of cardio in. I know that you need to replace your protein...so as an active fit person, do I need more protein? I don't want to have to count, which I love about this article (and please forgive me because I'm new to this, coming from a time when I do count and watch things), I just want to know that I'm doing things correctly. Thank you!
Assistant to 100 Days (Jill) says
Hi Jessi. I can't say whether or not you need more protein. Perhaps you should consider checking with your doctor? Jill
Courtney says
THANK YOU for this post. I have been a vegetarian since I was 5 and the most frequent question I am asked is "where do you get your protein?" So many people are caught up in the scientific breakdown of grams and calories in the food they are eating---that they completely miss the ingredient label, which is in my opinion the MOST important part.
Heather says
I was glad to see this. I think the people who are overly concerned about protein are probably ones who are consuming low fat/no fat/light/lite products. Before I made the switch, I did too. But, eating 1/2 c or so of whole milk yogurt makes me feel much more satisfied than my fat free kind ever did. Real food holds me over a lot longer than my old "healthy" food staples.
Actually, it was kind of funny... last night I was in line at the grocery store and one of my coworkers pulled her cart in behind mine. She said oh my goodness, you barely have anything in there. But in fact, I had grabbed what we normally use for the week and stuff for the 4 dinners I had planned. I make my bread and bagels from scratch and my husband is in love with Lisa's granola cereal. We definitely don't feel the need to snack as much as we used to because our meals hold us over.
Sally says
Meat consumption is associated with osteoporosis. Study after study has shown that animal protein leaches calcium from bones, whereas vegetables help the bones retain calcium. You can pour all the milk you want over your diet, but if you're washing down a big old hunk of steak, you're still gonna have a net bone loss.
Griselda says
Thank you for your blog!!! I've never been pushed to eat so much protein till I was pregnant with my son. Now my husband's concern is whether my son is eating enough protein. If I were to give our son the meal you just posted, I think my husband would stress about not enough protein in there. My little guy is 3.
Jenn says
My youngest daughter is just not a meat eater...she just doesn't really care for it. She'll eat a bite of meat now and then but it's certainly not her favorite. I asked her doctor about this one time and he said, as a society, we eat too much meat anyway, and she's most likely getting plenty of protein from other sources (yogurt, nuts, eggs, etc.) so not to even worry about it. So like you say, we don't count anything...protein, carbs, calories, etc...nothing, and we're all getting along just fine and staying healthy. :)
Mindy says
Lisa - Have you read "The China Study?" Lots of interesting information regarding protein (and milk consumption). According to the book, plants have "better" protein than animal protein, so meat isn't even needed.
Scott says
Hey Mindy the China study is seriously flawed -- wouldnt suggest making decisions or judgements on anything based on it --
Mary says
Scott,
If that is your opinion ok, but can you back it up? I would encourage people to read the book and then look at the actual research from the on going study. There is lots of information out there on both sides of the issue and just saying it is flawed does not help anyone.
Mindy says
Scott - please do back up your comments, if you can. I have been trying to research Paleo (high fat, high animal protein) vs. China Study (low fat, low animal protein) and would love more info.!
Regardless of whether or not "The China Study" is flawed, it still recommends a whole-foods approach to eating, which I think most everyone could agree with.
Lisa says
I have not read it, but I have seen Forks over Knives, which is the same premise. Definitely some good information although we don't eat the exact same diet they recommend. There is some overlap though in the fact that they avoid highly processed food as well!
Anita says
Protein isn't the real issue in my opinion, as much as it is the amino acids. However if you are consuming fish, eggs, sea vegetables, nuts, legumes, even dairy, you are not going to lack the proper amino acid needed in the body. Americans are too concerned about their meat! In reality...simply adding a handful of cashews or almonds to a lunch can be so healthy.
sarah says
When I was pregnant and required to eat 60-80g of protein a day, I found that my average count was 75g without even trying. I was eating the same things I always ate, just more because I was hungry all the time. :)
If you're eating a good variety of foods, if you're balancing the different types of food, you don't have to worry about balancing the nutrients. It will happen automatically.
Katelyn says
I think it's interesting you had a required protein goal while pregnant. Not once did my OB or a nurse or any medical professional mention food to me during my pregnancy (three years ago.) I actually had to ask for an information sheet regarding over the counter medications. It also goes to show how different people's medical experiences can be and how much more healthy lifestyle information could be shared to help people along their journey.
Caitlin says
Love this post. I've never been one to count calories, or grams of any particular nutrient, or anything. I just eat a healthy varied diet and call it good. I lived in France as a teenager and really enjoyed seeing how much they truly enjoy their food. It made a big impact on me. Food is to be enjoyed, not just consumed.
Sarah says
Thank you for this! I think a protein is the "fad nutrient" out there right now, and with that, most people don't realize that meat isn't the only way to get protein. People have looked at me like I'm crazy before when I tell them that I eat meat AT MOST one meal a day, and sometimes no meat at all. They don't know how I can stay full. But there are so many filling protein sources out there that aren't meat! And I totally agree that counting calories and other things is just stressful and overwhelming. Eat healthy and balanced whole foods, and everything will fall into place.
Jessica says
I love this post. It drives me crazy when people insist on counting carbs, calories, protein, etc. Just eat real food and stop worrying about it! It is conforting to know that protein can be found in so many other sources, because my husband recently joined the Air Force ROTC program and needs a lot of protein after his workouts.
mister worms says
I think that fat-phobia and to a lesser degree, sugar- and carb-phobia leave protein as the "innocent" macronutrient. So it's easy to say eat more protein.
The % of calories from protein is usually 15-20 for humans, whether you are restricting carbs or not, it's just the balance of fat and carbs that is different. Few people actually eat a "high protein" diet. If they are over-consuming protein then they are likely over-consuming everything else and sometimes that's appropriate (ie, pregnancy). I wouldn't use USDA guidelines for diet as they're serving the agriculture industry and not human health.
But that aside, there are a few reasons people may rely on meat and other animal products for protein:
- nutrient density, with liver topping the list. Lots of nutrition in a small package.
- Animal foods offer complete proteins.
- carbohydrate/starch/fiber intolerance. People with poor blood sugar control, high triglycerides/cholesterol, IBS, tooth decay and other issues may restrict these things, making it difficult to piece together enough for a daily requirement.
- grain, legume, egg & dairy intolerance. Diets that address certain health issues like autoimmune conditions often eliminate these groups of foods.
- bone broth and bones from canned fish are reliable sources of calcium for people on dairy-free diets
- food allergy. Non-meat protein sources are common allergens (nuts, peanuts/legumes/soy, milk, egg, corn, wheat)
- cold water fatty fish are the best sources of long chain omega-3 fats. Conversion from short chain plant sources is poor, especially in males.
- lean tissue growth. People wishing to increase their lean body mass, pregnant ladies, growing children, etc. can all benefit from a steady supply of protein. Again, I wouldn't rely on the USDA for the best information on requirements. I would look up calculators with the specific goals in mind and shoot for an optimal level, not just the bare minimum/adequate.
Jamie @ Thrifty Veggie Mama says
This is so true! Since we have become vegetarian so many people, (including our pediatrician!!)have asked how we get enough protein. The truth is that the standard American diet actually contains too much protein. We don't even eat a lot of dairy and we still get plenty of protein. I just recently found your site and have been enjoying it.
Christina D says
I am glad you posted this.
Since starting real food I have been having a hard time worrying about how much of any given macro/micro nutrient that my family is eating on a daily basis. I used to read the nutritional label on EVERYTHING when we ate processed food to see how many calories, protein, carbs, fat, etc the product had. Since I can't do that with about 80% of what we are eating right now, I'm constantly worrying that we aren't getting enough of something.
However, after reading this, I think I need to take a step back and think. My family eats well rounded meals consisting entirely of real food. It'd be pretty unlikely that we are lacking in any specific macro or micro nutrient.
This post made me feel much better!
Erika says
Yay for this article! The only person I cook meat for is my husband, and my 3 small kids and I get most of our protein from milk products, vegetables, and nuts! I'm tired of people thinking that meat is the only way to get protein.
Lee says
I think that many of the people who question the packed lunches don't realize that nutrition isn't one meal, it's what you eat over the course of the day or even the week. You shouldn't have to justify your food choices, but it's instructive to see how you balance all the macronutrients over the day, so thank you!
For my part I try to keep track of my protein because increasing my protein intake and decreasing carbs helped me lose some really stubborn weight which I'd like to keep off, but that's just me -- I hope I'd never presume to prescribe my particular way of eating for anyone else. I'm happy with it, but what works for me may or may not work for someone else.
Kristin says
That looks so much like the lunches my mom used to pack for me as a kid. :)
I don't understand the protein obsession either. I work with the military, and believe me, it can be an obsession. "but, we're athletic" they say. Sure, some of them really do need the calories and proteins, but unless your Michael Phelps or a NFL player, the majority of people maybe exercise an hour a day, and the rest have a sitting office job for eight hours.
Not sure I need eight chicken breasts to get me through that...lol
Sarah | The Cyclist's Wife says
The documentary "Forks Over Knives" has some really interesting info about the over-consumption of protein in American diets, worth watching.
Jessica says
I just watched this the other day! This blog post reminded me of it. Thanks for bringing this up because I could not for the life of me get the name off the tip of my tongue! It was very eye opening, especially when the dairy part was discussed. Who knew!
Robin Jingjit says
We don't count anything either. What freedom! I know my kids are healthy and strong because I don't give them anything that is not ok. Everything else balances out on its own and comes out in the wash.
Jess says
I read an article that suggested our dietary problems might be from our lack of history with food. Since we are a relatively young country, we don't have dishes that have been passed down through generations and instead we are easily swayed by current trendy diets (Atkins, etc.) I just thought this protein debate is probably similar to what the article was talking about.
emma says
Thank you for this post, I just found your blog and I really enjoy it! I do not eat meat except for fish, some eggs and dairy (if my tummy handles it). I am questioned often about my protein intake, this increased DRAMATICALLY when I got pregnant and I totally agree with you that with a varied diet you get all the protein you (and baby in my case!) need! So many great sources of protein out there- kale, spinach, quinoa, nuts, coconut oil, beans, and oats....
Keep up the great info and meal ideas! : )
Barbara Grow says
I so agree with you about the un-necessary emphasis on protein in this country. What we have is a fruit and vegetable deficiency. How many of us worry about getting the recommended 5-9 servings a day. That is where we should be taking notice and upping our intake.
Anonymous says
So sorry to be anonymous, I just haven't announced it on my blog yet so don't want to use my real name.
I am pregnant and am suddenly finding myself having to count protein. I am having a heck of a time getting enough protein in my diet while eating real foods. I don't really want a huge chunk of steak with every meal and 71 grams of protein seems quite frankly OBSCENE to me! I do eat a little meat every day, plus I get a decent amount of protein from dairy and a small amount from fruits and veggies. A lot of people have been telling me to eat protein bars but I am disgusted by the chemical tastes and ingredients in those. What are your thoughts on the protein issue in pregnancy?
Assistant to 100 Days (Jill) says
Hi Anonymous. My only suggestion would be to eat a well balanced, whole food diet. I'm not sure what the protein recommendations are for pregnant women...I might suggest checking with your doctor to determine this and the appropriate diet. Best of luck to you. Jill
Brandi says
The only time I ever counted the number of grams of protein I got in a day was when I was pregnant and was recommended 80 - 100 grams of protein. I actually had a hard time getting that amount until I started eating whole grains with every meal. But after counting in the milk and the protein from beans, vegetables and nuts, it's definitely true that we don't need meat at every meal.
Dionne says
Our bodies know what we need if you just listen...
Being a vegetarian, I am often asked "where do you get your protein?" It really gets old. Thanks for the post!!!