Ask Leah! The Ingles Dietitian

Sponsored: What are good sources of protein besides meat?

ingles dietitianQUESTION: I don’t like to eat red meat … How much protein should I be getting each day and what are some sources besides red meat?

ANSWER: The amount of protein you need each day depends on your age, activity level and also any medical conditions you have.  Generally a sedentary male should be consuming about 56 grams of protein per day and a sedentary woman about 46 grams each day.

 

source: www.cdc.gov/nutrition/everyone/basics/protein.html

If you are more active you may need more protein throughout the day. Most Americans get enough protein each day but often the problem may be that most of their protein is consumed later in the day during their lunch or dinner meal. Protein helps with satiety (a feeling of fullness) so breaking up that protein amount and spreading it over meals and snacks may help with your weight as well.

Besides red meat you can find protein in fish, chicken, pork, eggs, nuts and nut butter, beans, seeds, legumes, tofu, and dairy products like Greek yogurt, milk, cottage and ricotta cheese.  Increasingly more food items like cereal, bread and meal replacement bars are being fortified with protein.

• ½ cup tofu – 20 grams protein

Related Items

• 2 TBSP peanut butter = 8 grams protein

• ½ cup cottage cheese =15 grams protein

• 1 cup edamame (soy beans) = 8 grams protein

• 1 egg = 6 grams protein

• 6 oz of Greek yogurt = 12+ grams protein (depending on brand)

• ¼ cup pumpkin seeds = 8 grams protein

 

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian

twitter.com/InglesDietitian

facebook.com/LeahMcgrathDietitian

800-334-4936

Smokey Mountain News Logo
SUPPORT THE SMOKY MOUNTAIN NEWS AND
INDEPENDENT, AWARD-WINNING JOURNALISM
Go to top
Payment Information

/

At our inception 20 years ago, we chose to be different. Unlike other news organizations, we made the decision to provide in-depth, regional reporting free to anyone who wanted access to it. We don’t plan to change that model. Support from our readers will help us maintain and strengthen the editorial independence that is crucial to our mission to help make Western North Carolina a better place to call home. If you are able, please support The Smoky Mountain News.

The Smoky Mountain News is a wholly private corporation. Reader contributions support the journalistic mission of SMN to remain independent. Your support of SMN does not constitute a charitable donation. If you have a question about contributing to SMN, please contact us.