The latest nutrition guidelines for Americans are placing protein in a more prominent position than before. Accordingly, the recommended protein amount is increased to 1.2 - 1.6 grams per kilogram of body weight per day, almost double the old level. This recommendation makes many people wonder if it is necessary to supplement protein in every meal.
To clarify, we exchanged with Grace A. Derocha, a certified nutritionist, currently working in Detroit, USA, and also a spokesperson for the American Academy of Nutrition and Diet.
Protein is necessary, but should not be abused
According to Ms. Grace A. Derocha, protein plays an important role in maintaining muscle mass, supporting the immune system and creating a feeling of fullness. However, she emphasized that eating enough protein is more important than eating a lot. “If your body is not deficient in protein, you don't need to try to exceed your actual needs,” she said.
Distributing protein evenly throughout the day, including each main meal, can help the body absorb it more effectively than concentrating large amounts of protein in a single meal. However, protein needs are not the same for everyone. Age, level of exercise, chronic diseases and personal health goals all affect the amount of protein needed. Therefore, Ms. Derocha recommends consulting a nutritionist or doctor for appropriate guidance.
Choosing protein sources and maintaining nutritional balance
A controversial point in the new guidelines is the emphasis on some foods rich in animal protein such as red meat and whole milk products. According to Ms. Derocha, this may be misleading because these foods often contain a lot of saturated fat, while the general recommendation is to limit saturated fat to less than 10% of total energy per day.
Scientific evidence shows that replacing saturated fat with unsaturated fat, especially from plant sources, is beneficial for cardiovascular health. Therefore, she encourages diversification of protein sources, combining fish, poultry, eggs, low-fat milk along with beans, lentils, nuts and seeds.
According to experts, a healthy diet not only revolves around protein but also needs to be rich in vegetables and fruits, whole grains, fiber and limit processed foods. “The important thing is to build sustainable eating habits that are suitable for conditions and lifestyles, instead of chasing a perfect but difficult to maintain diet,” Ms. Grace A. Derocha concluded.
