How much protein do you need a day?
Why is protein so important for women particularly as you get older? How much do you need each day? How do you balance your intake?
Why is protein so important?
Proteins are made up of amino acids. Your body uses these amino acids to build and repair muscles and bones and to make some hormones such as insulin which is needed to control blood sugar. Protein also produces enzymes which are needed for digestion.
Getting enough protein becomes especially important for women as you get older. From around 50 years of age, we begin to gradually lose skeletal muscle. Meeting the daily recommended protein intake can help you maintain muscle mass and strength.
How many serves of protein do women need each day?
The amount of protein you need will depend upon how much you weigh and how active you are, but as a guide the recommended intake for women aged up to age 50 is 2 1/2 serves of lean meats, fish, poultry, eggs, nuts, seeds, legumes and beans and 2 1/2 serves of milk, yoghurt and cheese per day.
For women over 50 the recommended intake of meats and plant protein reduces to 2 per day and the amount of dairy increases to 4 per day.
How much is a serve?
The Australian Dietary Guidelines indicate each of the following is one serve:
- 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90 to 100g raw)
- 80g cooked lean poultry such as chicken or turkey (100g raw)
- 100g cooked fish fillet (about 115g raw weight) or one small can of fish
- 2 large eggs
- 1 cup (150g) cooked dried beans, lentils, chickpeas, split peas or canned beans
- 170g tofu
- 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste
How to balance your protein intake
The body can’t store excess protein and will get rid of it so the best way to make sure you have enough protein is to consume some with every meal.
The main sources of protein are:
- meat, fish, poultry and eggs
- plant sources such as nuts, seeds, legumes and beans
- dairy products
In order to ensure you’re getting the right nutrients you should include a variety of protein sources in your diet.
Lean red meat
Eating lean red meat three to four times each week will ensure you receive enough iron which is important for energy production and immune function. If you choose to eat red meat less frequently, make sure you are getting adequate iron from other foods.
Chicken
While chicken especially breast is exceptionally lean compared to red meat and rich in key nutrients including vitamin B, zinc and magnesium, it meat lacks the rich iron content of lean red meat. For this reason you only really need to eat it once or twice a week.
Fish
Ideally we should consume fish rich in omega-3 such as salmon or tuna at least twice a week. Omega-3 fats have a powerful anti-inflammatory effect in the body. Regular consumption of fish can help reduce the risk of heart disease, stroke and dementia.
Eggs and plant based options
Eggs provide a low cost, easy to prepare source of protein and other nutrients. Include them and / or other plant based alternative such as beans or lentils at least once a week.
Dairy foods
Milk, yoghurt and cheese are essential for maintaining bone health and are also a very good source of protein. Make sure you choose mainly low or reduced fat varieties. Cottage cheese is a great choice as is it very low in fat (around 2%) and high in protein.
