Ask Dr. K: Plants are best source of proteins

DEAR DOCTOR K: How much protein do I need? Should I drink protein shakes to make sure I get enough?

DEAR READER: Protein is important for building and maintaining muscle and bone strength. It is necessary for the body’s skin and hair cells to grow and repair. It also sends signals to your brain that you are full and have had enough to eat.

We need protein in our diet mainly so that our bodies can make protein. Proteins are made up of chains of amino acids. When we eat and digest proteins, we break them up into their individual amino acids our bodies use to build new proteins. There are 20 amino acids; nine are “essential” for our health.

The Recommended Dietary Allowance for protein intake is 46 grams per day for women and 56 grams for men.

Most animal- and plant-based foods have proteins that provide the amino acids we need. Meat, poultry, seafood, beans, legumes, eggs, cheese, tofu, nuts and seeds are rich protein sources. The richest sources of plant-based protein are legumes, such as lentils and split peas, and beans. If you are a vegetarian or vegan, you need to eat a wide variety of plant proteins.

Which type of protein is best? Reducing animal-based proteins and increasing plant-based proteins is a healthier way to go. Poultry, fish and plants are healthier sources of protein than red meat. Why? Not because the kind in red meat is worse for you, but because red meat also contains lots of saturated fat, which is not good for you. (On my website, AskDoctorK.com, I’ve put a chart listing the amount of protein in common foods.)

If you need to boost your protein intake, try these tips:

• Add beans to soups and salads;

• Drink a glass of low-fat milk;

• Snack on Greek yogurt with a drizzle of honey;

• Eat some peanut butter with a banana or spread on a slice of whole-grain toast;

• Serve vegetables on top of quinoa, which is high in protein.

Most people don’t need protein shakes. But if you don’t eat the foods that are richest in protein, it might be worth consulting a dietitian.