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How much protein do I need? A simple way to figure it out!

Our body’s break down the protein in food and basically reformulate it to make skin, muscle, bone, hormones, enzymes and more.

Emerging science suggests that we have been underestimating how much protein we need. Given that, I’d say it’s important to make sure that you are getting the current recommended amounts and not less. Here’s how. The simple route is to follow Canada’s Food Guide.

For adults over 19 years of age, the more technical route is to calculate your protein needs based on your body weight.

Here’s how:

Step 1:  Weight in pounds ÷ 2.2 = weight in kg

Step 2:  Weight in kg  x  0.8 = Average protein needs/day

Note: if you are pregnant or a high performance/serious athlete, discuss your protein needs with a registered dietitian

Curious to know how much protein is in everyday foods? Food Guide Serving  /  Amount of Protein

  • Vegetables, fruits (1 piece, ½ cup)  / 1-2 g
  • Cereal, quinoa, rice, bread, pasta (slice, 1/2 cup, cooked) / 3 g
  • Nuts, seeds (¼ cup),  nut butters (2 tbsp),  milk (1 cup) / 7-9 g
  • Black beans, chick peas, (¾ cup) / 11 g
  • Eggs (2), hard cheese (1.5 oz) / 12 g
  • Chicken, tuna (½ cup, cooked, boneless/skinless) / 19-21 g
  • Beef (½ cup, cooked, trimmed) / 28 g

TIP: Try to eat some protein at each meal and most snacks. It's a great way to help you feel full and energized too. One hard-cooked egg has 6 g of protein and just 70 calories.  A hard-cooked egg is a portable afternoon  snack that helps curb hunger until you get home to make a proper supper.

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