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
As you get older, the risk of chronic disease increases. Your bone density also decreases. Because you often move less and have less appetite, there is a high chance that you are not getting enough protein. And this is despite the fact that maintaining muscle mass is extremely important as you age. These are all reasons to ensure you get enough protein, especially after the age of 60. There is only one way to measure this, and that is by keeping a food diary for a while. By doing so, you gain insight into your current protein intake and can adjust it by eating more foods containing protein. Also, eat as many protein-rich products as possible throughout the day. This could be yogurt with fruit and nuts in the morning, an extra glass of milk or buttermilk in the afternoon, meat, fish, or poultry with dinner in the evening, and an extra serving of custard or quark before going to bed. Protein shakes or supplements are not necessary. Sufficient protein can be obtained from food.
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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