HuffPost: Here’s How to Know if You’re Eating Enough Protein

HuffPost recently interviewed Albert Abayev, a clinical registered dietitian in the Weight Management and Metabolic Health Center at Cedars-Sinai, about how much protein people should eat to have a well-balanced diet.

Experts recommend that adults consume at least 0.8 grams of protein per kilogram of body weight daily (0.36 grams per pound). Additionally, gender, age and exercise habits are important factors to consider when calculating appropriate protein intake.

“Protein is a macronutrient that is essential for the growth, repair and maintenance of the tissues in the body,” he said. “Protein is important in a well-rounded diet to help maintain appetite satiety, it helps to promote muscle recovery, especially in people that are active or athletes, and it aids in the body’s ability to repair itself.”

Abayev told HuffPost that lean meats, fish, poultry, tofu, quinoa, beans, hard-boiled eggs and cheese are good protein-rich food options. Feeling hungry soon after a meal could indicate a protein deficiency.

“Protein is the macronutrient that keeps you more full and satisfied,” Abayev explained.

Other signs of protein deficiency include fatigue, a weakened immune system, thin or patchy hair, a change in skin color, horizontal grooves on the nails or concave (spoon-shaped) nails, and wounds that take a long time to heal.

Abayev told HuffPost that muscle loss is another indicator that the body may need more protein. For those who are concerned about protein intake, Abayev advised keeping a consistent eating schedule and tracking daily sources of protein. Experts agree that most people get the right amount of protein but recommend speaking with a physician or seeing a dietitian when in doubt.

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