How Much is Too Much

Making sure to get an appropriate amount of protein should be an essential part of anyone’s diet because unlike fat and carbohydrates the body does not store protein. Protein deficiency can cause hair loss, weak nails, skin rashes, fatigue and other issues, which is why it is important to make sure the body gets a sufficient amount protein everyday from the right sources.

According to Cari Neirenberg, writer of the article “How Much Protein Do You Need,” many Americans get plenty of protein each day and Neirenberg believes that they may be getting too much from sources such as poultry, meat, and eggs. Also, Neirenberg notes that the majority of people benefit from eating less processed meats. Bacon, hot dogs, and lunchmeats are just a few types of processed meat. Furthermore, soy foods such as edamame, tofu, and veggies burgers can be great substitutes in order to limit the amount protein taken in by meat sources.

Further, protein should take up no more than one-third of your meal plates and it is best to be eaten in small portions throughout each meal in order to avoid having too much protein. In addition, it is important to note that not everybody requires the same amount of protein, nursing women, pregnant women, athletes, vegetarians, and vegans typically require more protein than the average person, however, many can achieve a higher protein intake without resorting to protein supplements.

Source: Nierenberg, C. How Much Protein Do You Need?. Guide To A Healthy Kitchen. WebMD. Retrieved Febuary 26, 2012, from http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

For a tasty little dish with a good size of protein check out Fitsugar.com recipe for Avocado Quinoa Salad. Nom Nom. The grain is a complete protein (contains all nine of the essential amino acids)

with 22g per cup!

Recipe
1 cup of quinoa
1 bunch of rainbow chard, roughly chopped
1 bunch of asparagus, roughly chopped
1 tablespoon quality olive oil
1 ripe avocado, sliced into bite size pieces
Pinch of salt
1/8 cup quality olive oil, I used orange infused
1-2 tablespoons of champagne vinegar, any vinegar would work

Directions: Cook the quinoa. Saute the asparagus and rainbow chard in one tablespoon olive oil until cooked. In a small glass or jar mix the olive oil and vinegar together. Once everything is ready mix the quinoa, asparagus, chard, and vinaigrette in a large bowl with the avocado. Season with salt and enjoy!

Makes about 4-6 servings.