Dietary Guidelines: What You Need to Know;- The USDA has released updated recommendations for the amount of protein people should eat each day. The updated guidelines aim to help people who are regularly eating large amounts of meat, such as meat eaters, meat-eaters, or vegans. The new recommendations follow the 2015 report by the Institute of Medicine which suggested people should eat less meat. The changes aim to reduce the amount of protein people should eat from animal sources to about 0.8 gram per kilogram of body weight per day.
This equates to about 17 to 33 grams for an adult male of average weight, and 13 to 23 grams for an adult woman of average weight. The amount of protein in our diets has changed substantially over the past few decades. In the 1970s, the USDA set protein intake recommendations at 1.7 grams per kilogram of body weight per day. This is the same as the current recommendations. The new recommendations are primarily due to the fact that the recommended intake of protein changed significantly. Dietary Guidelines
ALSO READ: Health Food for Lunch in Nigeria – Delicious and Healthy Recipes to Help You Eat Better
The amount of meat people should eat has also changed. In the 1970s and 1980s, the USDA set a limit of 6.6 gram per day for beef and 6.4 grams per day for veal. These recommendations were based on the fact that these two meats are the predominant source of protein in the American diet. The new guidelines aim to taste better, and limit the amount of protein that people get from animal sources. The updated recommendations can be found here:
Dietary Guidelines: What You Need to Know
How much protein should you eat per day?
The amount of protein people should eat can be calculated by using the formula:
Protein = Fats / Carbohydrates
For example, if your total daily caloric intake is 1,500 calories, and 50% of that is from fats, and 50% from carbohydrates, then you would recommend that your protein intake be 50% of your total daily caloric intake.
This means that for every 100 calories of calories from fat, you should get 50 calories from protein.
You can roughly figure out how many grams of protein you should eat per day by adding the amount from fat to the amount from carbohydrates. For example, if your daily fat intake is 30% of your caloric intake, then you would add 5% of your total daily caloric intake from fat to get 50% of your total daily caloric intake from fat. Dietary Guidelines
You can determine your overall daily fat intake by using this formula:
Fats : 30%
Carbs : 65%
If you notice that you are missing out on essential nutrients, the best thing to do is to change your diet. Consuming too little protein may feel discomforting, but it will also lead to an unhealthy body composition.
YOU MAY BE INTERESTED FOR:
What’s the threshold for protein?
To simplify things, the best approach is to say that protein is healthy or harmful based on its effects on the body. The amount of protein in your diet can have a big impact on your health, but the amount recommended by the American Heart Association is recommended as a dietary guideline.
If you are trying to lose weight, you should aim for a protein intake that is at least 0.8 grams per kilogram of body weight per day. If you are an active individual who exercises regularly, aim for 1.2 grams per kilogram of body weight.
If you are a casual eater who doesn’t exercise, you should aim for about 0.6 grams per kilogram of body weight per day. Dietary Guidelines
The new recommendations: Where did they come from?
The new recommendations come from a report by the Institute of Medicine (IOM) which was released in 2015. The IOM report discussed the importance of dietary protein and recommended that people consume less protein from animal sources. The report also discussed the low amount of protein recommended for athletes and recommended an increase in the minimum recommended amount of protein that people should consume each day.
The report is based on the results of a comprehensive review of the scientific literature on the subject. The review found that the majority of human dietary protein is made up of carbohydrate and fat. Furthermore, a large amount of the human protein consumed by people is not plant based, but is derived from animals.
This is due to the fact that meat, fish, poultry, and other animal products are cheap, easy to find, and can be easily cooked.
Most of the livestock that is eaten in the United States is raised in Confined Animal Feeding Operations (CAFOs). These are found in industrial settings, and are often surrounded by large areas of crop fields, forests, and desert.
In the past, most people thought that the low amount of protein recommended for athletes was due to the fact that athletes needed a surplus of calories to fuel their workouts. However, the IOM report has shown that athletes can get by just fine with a diet high in protein without consuming an excessive amount of calories. Dietary Guidelines
The new Dietary guidelines: Consistency is key
The report by the IOM also makes it clear that the guidelines are only recommendations. People are advised to vary their protein intake to get all the benefits of protein, as well as avoid any extra side effects.
For example, individuals on low-fat diets should aim for about 0.5 grams of protein per kilogram of body weight per day. Those on vegetarian or vegan diets should aim for about 0.3 grams of protein per kilogram of body weight. Dietary Guidelines
The bottom line: Should you change the way you eat?
In order to get the full benefits of protein, it is important to consume it in the right amounts. The amount of protein recommended in the guidelines is appropriate for most people.
However, it is important to remember that dietary protein is no replacement for a good, balanced diet. There is a reason protein is called the ‘building block’ of muscles: it is necessary for muscle recovery, maintenance and growth.
The amount of protein you should eat will vary depending on your age, sex, weight, and medical condition. It is also important to remember that protein is subject to change based on the results of further research and new dietary guidelines.