What do you think of first when you hear the word protein? An egg, milk, meat, or perhaps muscles? Our food consists of various types of ingredients. For example, we know carbohydrates, fats, water, and proteins. The most important is protein. We explain why.
Building a solid foundation
Protein provides calories and that gives energy; however, protein also provides amino acids. Amino acids are the building blocks of the body. The body cannot function without them. Therefore, it is important to consume sufficient protein daily. Protein contributes to good health. Eating enough protein also ensures that you maintain a healthy weight. This is because protein is more satiating and is also important for maintaining your muscle tissue.
How much do you need?
Proteins are found in various types of food. By eating these throughout the day, you will get enough protein. An adult needs a minimum of 0.8 grams of protein per kg of body weight. This is the lower limit. We advise eating more, especially if you exercise regularly and want to stay in shape, but also if you eat a vegetarian or vegan diet. In that case, ensure you consume at least 1.4 to 1.6 grams of protein per kg of body weight.
Sources of protein
Protein is found in a lot of food. We list the most important sources of protein:
Plant-based sources are:
- bread
- grains, such as rice and pasta
- legumes, such as beans and lentils
- notes
- mushrooms and products made from them.
Animal sources are:
- meat
- fish
- poultry, such as chicken
- milk (products)
- cheese
- eggs
Importance of sufficient protein intake as you get older
Als je ouder wordt is de kans op een chronische ziekte groter. Ook je botdichtheid wordt minder. Omdat je vaak ook minder beweegt en minder honger hebt is de kans groot dat je te weinig eiwit binnen krijgt. En dat terwijl spierbehoud enorm belangrijk is als je ouder wordt. Allemaal redenen om juist na je 60e voldoende eiwitten binnen te krijgen. Er is maar een manier om dit te meten en dat is door een tijdje het een eetdagboek bij te houden . Door dat te doen krijg je inzicht in je huidige eiwitinname en kan je dit aanpassen door meer eten te eten waar eiwitten in zitten. Eet ook zoveel mogelijk eiwitrijke producten hele dag door. Dat kan zijn in de ochtend yoghurt met fruit en noten, in de middag een glas melk of karnemelk extra en ’s avonds bij het avondeten, vlees, vis of gevogelte en een extra voor het slapen gaan als vla of kwark. Eiwitshakes of supplementen zijn niet nodig. Er valt voldoende eiwit te halen uit voeding.
Personalized protein advice
Everyone is different, and therefore advice regarding protein intake is a personal matter. Age plays an important role, as do your current dietary preferences. More and more people are eating vegetarian or vegan. In these cases, animal protein is not present in their diet. Would you like to get in shape and/or lose weight? Our Weight Consultants are trained to look at your personal circumstances and advise you on the best amount and method for obtaining sufficient protein.
Would you also like personalized protein advice? Then make an appointment for an intake today.
About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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