Protein is a vital nutrient, essential for everyday functions in the human body. Too much protein, though, can be harmful. According to the University of Iowa, most Americans get about twice as much protein as they need on a daily basis, consuming 90 to 140 grams instead of the recommended 45 to 70. Reducing the amount of protein in your diet can take some planning, but you may turn out healthier for it.
Eat Less Meat
The famous Meatless Monday campaign, designed by researchers at the Johns Hopkins Bloomberg School of Public Health, encourages Americans to reduce their meat consumption to improve their health. Eating less protein-rich meat, especially red meat or processed meat, can cut risks of cancer, obesity, heart disease and diabetes. In many Americans’ diets, meat is the bulk of protein intake, so an easy way to cut down is to shrink meat serving sizes or replace portions of meat with vegetables, fruits, whole grains or even protein foods that have lower amounts of the nutrient.
Eat More Fruits and Veggies
Another way to reduce the protein you eat is to follow the USDA’s recommendation for dividing up your plate at each meal. The organization suggests filling half your plate with fruits and vegetables, 25 percent with whole grains and just 20 to 25 percent with a protein food. Eating more fruits and veggies and less protein at each meal may also help you lose weight and lower your risk of high cholesterol, high blood pressure, bone loss and kidney stones.
Write It Down
If you have an accurate idea of how much protein you eat in a day, you might find it easier to manage your diet and make different food choices. Looking at nutrition labels can help. Use that information and data you find through online calorie counters to keep a daily food journal recording your total protein intake. After you’ve tracked your diet for a week, go through the journal and find instances where you can make lower-protein substitutes in the future.
Over time, high-protein diets can contribute to weight gain, lead to nutrient deficiencies, cause digestive problems or complicate kidney disease. It can be tough to break out of mealtime ruts if you’re used to eating big servings of protein-rich food at every meal, but a little planning goes a long way. Before making any substantial changes to your diet, get approval from your doctor or a registered dietitian.
- The University of Iowa: Protein - How Much Is Enough?
- Meatless Monday: Why Meatless?
- ChooseMyPlate.gov: ChooseMyPlate.gov
- ChooseMyPlate.gov: Health and Nutrition Benefits of Vegetables
- MayoClinic.com: High-Protein Diets - Are They Safe?
- The National Kidney Foundation: Enjoy Your Own Recipes Using Less Protein
- raw t-bone steak image by Kathy Burns from Fotolia.com