Women need to consume 0.75g x their body weight (in kg) in protein a day whereas men need to consume 0.85g x their body weight, depending on activity level. Those over 70 years of age need to consume 1g for every kilogram they weigh, as do pregnant and breastfeeding women.
A good and easy habit to start is including protein in every meal and snack. Each main meal should contain a palmful of lean animal protein (e.g: turkey chicken, fish) or two palmfuls of vegetarian protein (e.g; tofu, lentils, nuts).
High protein snacks help to keep us full and stop us from snacking on junk food. Examples include a boiled egg, a can of tuna, a protein shake and nuts.
Diets high in protein also need you to keep up or increase your water intake so bottoms up!
Meat sources of protein contain about 30g of protein per 100g while twice from a non-meat source will give you the same value.
How much Protein do you need?
Males
______ (kg) x 0.85 = _____ (grams/day)
Females
______(kg) x 0.75 = ______ (grams/day)
Breastfeeding mothers and those over 70 years of age
_______(kg) x 1 = ________ (grams/day)
Article thanks to Mei Wong of Chirotherapy
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