Concerns that such deficient diets could lead to poor growth and development or might result in weight loss in elderly hospitalized individuals are sometimes appropriate. However, an excess of macronutrients is a far greater threat to health and well-being in developed countries and in many developing nations as well.

Changing dietary habits have become a driving force behind common chronic diseases. This chapter focuses on the basics of macronutrients—their roles, sources, and requirements. All macronutrients provide energy. Carbohydrate-containing foods can be classified in several clinically relevant ways:.

The term simple carbohydrate refers to monosaccharides and disaccharides. Common monosaccharides include glucose and fructose, while common disaccharides include sucrose and lactose.

Figure 1, Figure 2, and Figure 3 represent the chemical structures of glucose, fructose, and sucrose. Foods high in simple carbohydrate include fruit, table sugar, and milk. Complex carbohydrate refers to polysaccharides and includes starch, glycogen, and fiber. Starch and fiber are found in plant-based foods, and trace amounts of glycogen are found in animal-based foods including muscle and liver tissue.

Cellulose and amylose Figures 4 and 5 are examples of fiber and starch, respectively. Foods high in starch and fiber include grains, legumes, and starchy vegetables note that whole fruits are also high in fiber, though not starch. Refining is a process by which the fibrous outer bran coating and the nutrient-rich germ of grains are removed.

By this process, brown rice is converted to white rice, for example, or whole wheat is converted to white flour, greatly reducing the fiber and nutrient content. Note that a food can be rich in complex carbohydrate but also be refined.

White rice and white bread, for example, are refined grain products, but they retain their complex carbohydrate. Dietary fiber refers to carbohydrates that resist digestion in the human small intestine. Fiber is found exclusively in plant foods including fruits, vegetables, legumes, nuts, seeds, and whole grains, and it occurs in two types: Soluble fiber swells in contact with liquids while insoluble fiber does not.

Diets that are high in carbohydrate and fiber and low in fat and cholesterol have clinical utility in prevention and management of several diseases, including obesity, diabetes, heart disease, and hypertension.

Dietary fiber promotes satiety, and its intake is inversely associated with body weight and body fat. Glycemic index. The glycemic index GI was first presented in as a means of quantifying the effects of carbohydrate-rich foods on blood glucose concentrations.

Blood glucose is tested at to minute intervals over the next 2 hours, and the results are compared with those obtained by feeding the same amount of glucose or white bread. A GI below means the food has less effect on blood sugar, compared with glucose.

A higher number means the test food has a greater effect. Distinctions between various kinds of carbohydrate are clinically important. Diets high in sugars and refined carbohydrate may increase plasma triglyceride concentrations.

Some studies have shown reductions in triglycerides with low-GI diets, [6] while other studies have reported reductions in total and HDL cholesterol, with no effect on triglycerides.

In studies of individuals with diabetes, a meta-analysis of 11 prior studies showed that diets emphasizing low-GI foods reduce hemoglobin A1c the principal clinical measure of long-term blood glucose control by about 0. Studies showed a similar benefit for both type 1 and type 2 diabetes.

Low-fat, high-carbohydrate, high-fiber diets also significantly reduce the need for insulin and oral hypoglycemic agents in patients with type 2 diabetes. Clinicians should be aware that patients may mistakenly blame carbohydrate for weight or health problems, based on the tenets of popular low-carbohydrate weight-loss diets.

Patients may need to be reminded that carbohydrate is essential to human health. Complex carbohydrates, in unprocessed or minimally processed forms, are staple foods in the diets of countries where chronic diseases are rarely seen.

In areas of changing dietary patterns, where carbohydrate-rich foods become displaced by animal-derived products and highly processed foods, several chronic diseases become much more common.

In Japan, for example, the Westernization of the diet occurring in the latter half of the 20th century meant a sharp decrease in rice consumption and an increase in meat and total fat intake, with corresponding increases in obesity, diabetes, cardiovascular disease, and other health problems.

Lactose intolerance. Intolerance of certain kinds of carbohydrate is common and may mimic medical disorders. Lactase, the enzyme in the jejunum that cleaves the milk sugar lactose, normally disappears sometime after the age of weaning.

Its disappearance is gradual and extremely variable in age of onset. For some, the enzyme disappears in early childhood; in others, it wanes in late adulthood. The nonpersistence of lactase was once regarded as an abnormal condition, referred to as lactose intolerance. It is now known to be the biological norm, occurring in the vast majority of individuals.

For most whites, however, lactase persists throughout life, a condition referred to as lactase persistence. After lactase disappearance, the consumption of milk or other lactose-containing products can cause bloating, cramping, diarrhea, and flatulence, which may be mistaken for a number of gastrointestinal diseases.

However, after the age of weaning, there is no nutritional requirement for either milk or milk substitutes, and their inclusion in the diet is based on preference rather than nutritional needs.

Sucrase deficiency. This condition is rare in the general public. Fructose malabsorption. Fructose malabsorption can also cause significant gastrointestinal symptoms e.

Congenital carbohydrate intolerances. Congenital carbohydrate intolerances are rare but life-threatening. These conditions include sucrase-maltase deficiency, glucose-galactose malabsorption, and alactasia a total absence of lactase.

Protein supports the maintenance and growth of body tissues. The amino acids that make up proteins are used for the synthesis of nucleic acids, cell membranes, hormones, neurotransmitters, and plasma proteins that serve transport functions and exert the colloid osmotic pressure needed to maintain fluid in vascular space.

Protein is also the second-largest energy store, second to adipose tissue because of the large amount of muscle tissue that is a labile source of amino acids for gluconeogenesis, although carbohydrate in the form of glycogen is used between meals as a primary source.

The Food and Nutrition Board of the Institute of Medicine has determined that 9 amino acids are indispensable for all age groups. The essential amino acids are:. During growth and in various disease states, several other amino acids arginine, cysteine, glutamine, glycine, proline, tyrosine are regarded as conditionally indispensable.

The effects of certain conditionally indispensable amino acids may be of interest to clinicians involved in the care of critically ill patients. One of these is glutamine, a precursor of both adenosine triphosphate ATP and nucleic acids. Cysteine is a conditionally indispensable amino acid in infants, one that may promote nitrogen retention in immature infants especially.

These include reducing the risk of exacerbations and improving symptoms in patients with chronic bronchitis, [31] significantly reducing the risk of radiocontrast-induced nephropathy, [32] and reducing the expression of a number of cancer risk markers in humans. Certain conditions may be caused or exacerbated by an excess of protein, particularly animal protein.

These include osteoporosis, kidney stones, chronic kidney disease, and possibly certain cancers. Food from plant sources can supply protein in the amount and quality adequate for all ages.

The major difference between diets providing animal protein and those providing plant proteins appears to be that, while plant foods contain all essential amino acids, some are limited in lysine or sulfur-containing amino acids. The amino acids provided by various plant foods, however, tend to complement each other, and it is not necessary to intentionally combine foods.

Soy products provide protein with a biological value as high as that of animal protein. Because plant sources of protein are free of cholesterol and low in saturated fat and provide dietary fiber and various phytochemicals, they present advantages over animal protein sources.

Protein requirements are increased in certain conditions. These include severe acute illness, burn injury, and end-stage renal disease see Burns and End-Stage Renal Disease chapters. In some studies of nursing home residents, protein deficiency has emerged as a concern in those who are not eating normal amounts of food.

Because many patients have questions about getting adequate protein and some may seek out high-protein foods or products that have harmful consequences, it is important to provide reassurance that there is no requirement for animal protein.

Protein needs are influenced by life stage. Protein requirements are highest in the growing years, with infants up to 12 months and children 1 to 3 years of age requiring 1. Requirements for protein remain high relative to adult needs during the period from growth to puberty ages 4 to 13 years , at 0.

Pregnancy and lactation also increase protein needs to 1. For healthy adults, the Estimated Average Requirement EAR set by the Institute of Medicine IOM is considerably lower 0. Excessive intakes may contribute to risk for certain chronic diseases see below. Energy adequacy spares protein. When considering protein requirements, it is important to consider the number of calories available for nitrogen sparing i.

A ratio of nonprotein calories per gram of nitrogen provided by 6. Thus, a healthy kg woman consuming 0. Without these energy sources, proteins will be deaminated and used to meet energy needs.

In illness, protein sparing does not occur to any appreciable extent see below. Illness causes protein catabolism and affects interpretation of serum protein values. In well-nourished individuals experiencing mild-to-moderate illness, negative nitrogen balance can occur over the short term, mainly in skeletal muscle.

Protein storage will be restored once appetite, intake, and activity resume pre-illness levels. In this context, additional dietary protein is not required.

In critically ill patients and those with chronic illnesses involving infection and inflammation, protein requirements exceed the norm, and significant losses of protein occur.

These include albumin, prealbumin, transthyretin, and retinol-binding protein. In otherwise healthy individuals, reduced protein and calorie intake does not cause hypoalbuminemia.

However, in the presence of infection, liver and kidney diseases, surgery, and other conditions involving elevated metabolic rate, immune activation, and inflammation, cytokines direct protein synthesis toward acute-phase proteins, with subsequent reduction in serum proteins.

Malnutrition should be diagnosed only when at least two specific characteristics are present according to the Academy of Nutrition and Dietetics and American Society for Parenteral and Enteral Nutrition consensus statement.

Low prealbumin and albumin levels seem to be more indicative of inflammation than nutrition status. In metabolically stressed patients, both inadequate and excessive protein can cause problems.

Even brief periods of protein-calorie deprivation can tip the balance from anabolism to catabolism in critically ill patients. Protein requirements in the range of 1. Overfeeding of protein can also cause problems, including acidosis and azotemia. In patients not given adequate water, hypertonic dehydration tube feeding syndrome may result from obligate water losses that occur due to higher urea production.

Additional dangers of excess protein intake include idiopathic hypercalciuria, [47] greater risk for type 2 diabetes, [48] [49] cancer, and overall mortality. These include gout and certain cancers see individual chapters in this book for further information. Dietary fats are the least-required macronutrient, with only a few grams per day needed for the absorption of fat-soluble vitamins A, D, E, and K, among other functions.

Foods contain combinations of saturated and unsaturated fats. Substantial quantities of saturated fat are found in dairy products, eggs, meats, and tropical oils palm and coconut , while unsaturated fats predominate in liquid fats e.

The latter are subdivided into monounsaturated fats predominant in avocado and olive and canola oils and polyunsaturated fats found in nuts, seeds, seed oils, and, to a lesser extent, in meats. Only the polyunsaturated fatty acids PUFA are essential to human nutrition, since the body does not synthesize these.

PUFA have roles as structural components of cell membranes and as signaling molecules e. Some examples of food sources of omega-6 fatty acids are vegetable oils, avocados, and walnuts, while omega-3 fatty acids can be found in nuts, seeds, oils, and fish.

Although people following vegan and vegetarian diets generally have lower intakes of omega-3 fatty acids than omnivores, a review reported that there is no evidence that they experience any adverse effects as a result.

The IOM recommends a ratio of dietary linoleic omega-6 to alpha-linolenic omega-3 acid intake of ; however, this figure is controversial some suggest a higher intake of omega This level of excess consumption of fats is problematic because EFA derivatives are raw materials for eicosanoids i.

Eicosanoids play significant roles in immune function, inflammation, thrombosis, proliferation, reproduction, gastroprotection, and hemostasis, in addition to other functions.

These long-chain derivatives are also found in some food products, with arachidonic acid being present in meat, eggs, and dairy products, and eicosapentanoic acid found in fish. These food sources are not required, however, as eicosanoids are produced in the body.

The type and amount of PUFA consumed omega-6 vs. omega-3 are important considerations. Certain kinds of eicosanoids will predominate when omega-6 fats, found in vegetable oils and animal fats, are in plentiful supply, as is the case with Western diets.

Reducing the intake of omega-6 fatty acids particularly arachidonic acid from animal products while proportionately increasing the intake of omega-3 fatty acids results in the production of eicosanoids with reduced potential to do harm e. The benefit of limiting fat. lentils, kidney beans , soya products e.

tofu , grains, nuts and seeds. See list of protein rich foods. for adults 0. AI is the value that meets the needs of most children. Accessed Although acid loading or a high protein diet is associated with increased urinary calcium excretion, which may be related to higher intestinal calcium absorption, higher protein intakes, whatever their origin animal or vegetable , do not appear to be harmful for bone health.

In fact, in the elderly, insufficient dietary protein intakes may be a more severe problem than protein excess [1] Rizzoli, R. Fruits and vegetables contain an array of vitamins, minerals, antioxidants and alkaline salts - some or all of which can have a beneficial effect on bone.

Intakes lower than 5 servings per day of fruit and vegetable consumption are associated with higher fracture risk and lower bone density in elderly men and women [3] Lin, P. J Nutr, PLoS One, When blood levels of vitamin B6, vitamin B12 and folic acid are low, homocysteine levels can rise and interfere with collagen synthesis.

Accordingly, inadequacy of B vitamins could compromise bone health, a notion supported by observational studies which found an association between high homocysteine levels and lower BMD, and increased hip fracture risk in older people [5] McLean, R.

N Engl J Med, Jacques, and J. Selhub, Relation between homocysteine and B-vitamin status indicators and bone mineral density in older Americans. Bone, However, a review concluded that inconsistencies within the current evidence base necessitate definitive studies to be conducted to evaluate the role of B vitamins in prevention of osteoporosis [7] Dai, Z.

and W. Koh, B-vitamins and bone health--a review of the current evidence. Nutrients, Approximately half of total body magnesium is stored in the skeleton. Magnesium plays an important role in bone formation through stimulating proliferation of osteoblasts.

Magnesium deficiency is rare in well-nourished populations, but magnesium absorption decreases with age and the elderly can be at risk of mild magnesium deficiency, particularly in response to diuretics or laxatives therapies.

Good sources of magnesium include green vegetables, legumes, nuts, seeds, unrefined grains, fish and dried fruit apricots, prunes, raisins [9] de Baaij, J. Hoenderop, and R. Bindels, Magnesium in man: implications for health and disease. Physiol Rev, Vitamin K is required to make osteocalcin, which is the second most abundant protein in bone after collagen.

Some studies have suggested that diets high in vitamin K are associated with a lower risk of hip fractures in older people [10] Feskanich, D. Am J Clin Nutr, Food sources of vitamin K include leafy green vegetables such as spinach, cabbage, kale, liver, dried fruit e. prunes , and fermented foods such as fermented cheeses and natto fermented soybeans.

Randomized controlled trials of vitamin K1 or K2 supplementation did not increase BMD at major sites [11] Hamidi, M. Gajic-Veljanoski, and A. Cheung, Vitamin K and bone health. J Clin Densitom, Accordingly, further studies are needed to determine the role of vitamin K supplements for the prevention and treatment of osteoporosis.

Zinc is required for bone tissue renewal and mineralization. Severe deficiency is usually associated with calorie and protein malnutrition and has been reported to be common in community-dwelling older people.

Milder degrees of zinc deficiency have been reported in the elderly and could potentially contribute to poor bone status [12] Kvamme, J. Public Health Nutr, Sources of zinc include lean red meat, poultry, whole grain cereals, pulses, legumes and dried fruit. The role of vitamin A in osteoporosis is controversial.

Consumption of vitamin A in amounts well above the recommended daily intake may have adverse effects on bone [13] Tanumihardjo, S. Such high levels of vitamin A intake are probably only achieved through over-use of supplements, and intakes from food sources are not likely to pose a problem.

Further research is needed into the role of vitamin A in bone health, although many countries at present caution against taking a fish liver oil supplement and a multivitamin supplement concurrently.

For both men and women, more than two units per day of alcohol can increase the risk of a fragility fracture, while more than four units per day can double fracture risk [14] Kanis, J. Up to two mL glasses of wine per day do not negatively impact on bone health.

Caffeine increases urinary and faecal calcium losses and so, in combination with a diet low in calcium, has the potential to adversely affect bone health. A Swedish study suggests that caffeine intake at mg per day i. However, increasing calcium intake by 40 mg for every cup of caffeine containing coffee consumed counter balances the potential for loss [16] Barrett-Connor, E.

Chang, and S. Edelstein, Coffee-associated osteoporosis offset by daily milk consumption. The Rancho Bernardo Study. JAMA, A Body Mass Index BMI below 19 is considered underweight and is a risk factor for osteoporosis. Emerging data also suggests that the belief that obesity is protective against osteoporosis may be flawed, with a UK study reporting a surprisingly high prevalence of obesity in postmenopausal women presenting with fragility fractures.

For example, a person who weighs pounds, or 75 kilograms, should consume 60 grams of protein per day. Once you reach ages 40—50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1—1.

People who exercise regularly also have higher needs, about 1. People who regularly lift weights, or are training for a running or cycling event need 1. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan. The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.

Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass. Manufactured foods don't contain everything you need from food, and manufacturers do not know everything that should be in food.

Spread out protein consumption evenly throughout the day. On average, people tend to get most of their protein during evening meals and the least at breakfast. Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day.

Of course, more research is needed before these claims can be verified. General recommendations are to consume 15—30 grams of protein at each meal.

Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15—30 grams at one time. Don't waste your money on excessive amounts.

Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.

As you can see, it's easy to get the recommended 15—30 grams per meal. Most people — even athletes — can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.

Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.

Kristi Wempen is a dietitian in Nutrition Counseling and Education in Mankato , Minnesota. Skip to main content. Posted By. Kristi Wempen, R. Children experiencing nutritional deficiencies may exhibit fussiness, behavioral issues, or even chronic episodes of anxiety and depression.

Therefore, a protein-rich diet is advisable, as protein contains amino acids essential for optimal brain function. Encourage protein intake from plant or animal sources to fulfill this important need in your child. Teach Them To Say No To Processed Food: Hyperactivity in children is often related to issues with the digestive system.

Many doctors suggest that children with hyperactivity or ADHD should avoid processed foods and food dyes. Excessive sugar and salt intake are often identified as contributing factors to hyperactivity, so reducing the consumption of sugary and processed snacks is advised.

Increase Fibre Intake: Another often neglected food group consists of dietary fibers, primarily found in the indigestible portions of fruits and vegetables, mainly composed of cellulose. Insufficient intake of vegetables can lead to low energy and a weakened immune system.

These fibers are crucial in promoting intestinal health. Aim to incorporate at least one serving of vegetables into three daily meals. When it comes to food groups, fats often receive the most avoidance. In reality, certain fats are essential for proper brain function. Incorporate more polyunsaturated fatty acids and Omega-3 fatty acids into your diet.

Fish, fish oil, avocados, almonds, and coconut oil are excellent sources of essential fatty acids. Take A Sunshine Tour: Vitamin D is instrumental in the normal development of bones and the absorption of calcium and phosphorus.

Exposure to sunlight is the best way to take in Vitamin D as the skin prepares Vitamin D under the effect of sunlight. You can also give your child egg yolk, fish oils, and oily fish, which contain a decent amount of vitamin D.

Investing in a well-rounded, nutrient-rich diet is paramount, especially for growing children, as it safeguards against potential health issues and promotes physical, mental, and cognitive development.

The Dietary Guidelines for Americans — provide the following recommended daily amounts RDA for protein by sex and age group:. Many factors can affect how much protein a person needs, including their activity level, weight, height, and whether they are pregnant.

Other variables include the proportion of amino acids available in specific protein foods and the digestibility of individual amino acids. The USDA provide a calculator to help people work out how much protein and other nutrients they need. Protein is a source of calories.

Generally, protein and carbohydrates contain 4 calories per gram. Fats contain 9 calories per gram. Most people in the U. meet their daily protein needs. On average , men get Protein is one of three macronutrients, which are nutrients the body needs in larger amounts. The other macronutrients are fat and carbohydrates.

Protein is made up of long chains of amino acids. There are 20 amino acids. The specific order of amino acids determines the structure and function of each protein. There are nine essential amino acids that the human body does not synthesize, so they must come from the diet. Proteins may be either complete or incomplete.

Complete proteins are proteins that contain all essential amino acids. Animal products, soy, and quinoa are complete proteins. Incomplete proteins are proteins that do not contain all essential amino acids. Most plant foods are incomplete proteins, including beans, nuts, and grains.

People can combine incomplete protein sources to create a meal that provides all essential amino acids. Examples include rice and beans, or peanut butter on whole wheat bread. Protein is present in every body cell, and an adequate protein intake is important for keeping the muscles, bones, and tissues healthy.

Protein is important for growth and development, especially during childhood, adolescence, and pregnancy. For more science-backed resources on nutrition, visit our dedicated hub. According to the Dietary Guidelines for Americans — , a healthful eating pattern includes a variety of foods containing protein.

Both animal and plant foods can be excellent sources of protein. Dairy products, such as milk, cheese, and yogurt, also contain protein. Whole grains and vegetables contain some protein, but generally less than other sources.

Animal products tend to contain higher amounts of protein than plant foods, so people following a vegetarian diet or a vegan diet may need to plan their meals to ensure they meet their protein needs.

Read about plant-based sources of protein here. The FDA advise that people can tell if a food product is high or low in protein by checking the label. A person does not need to consume foods containing all the essential amino acids at each meal because their body can use amino acids from recent meals to form complete proteins.

Eating a variety of protein foods throughout the day is the best way for a person to meet their daily protein needs. Read about some healthful high protein foods here. Aa review suggests that following a particular type of high-protein diet may encourage weight loss, but researchers need to do further studies to establish how to implement such a diet effectively.

When increasing protein intake, it is important to make sure that the diet still contains adequate amounts of fiber, such as fruit, vegetables, and whole grains. Replacing processed foods and sources of unhealthful fats or sugar in the diet with protein can promote a healthful diet.

Before making significant changes to their diet, it is a good idea for a person to talk to their doctor about the best strategies and tips. Read about high protein diets here. However, a lack of protein in other countries is a serious concern, especially in children.

Signs of protein deficiency include hair loss, brittle nails, weakness, and fatigue. Most people need at least 0. Close icon Two crossed lines that form an 'X'.

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LinkedIn Link icon An image of a chain link. Another way of looking at it is to aim for about 7 g of protein per 20 pounds of body weight. The daily recommended intake of protein by sex and age is:.

The terms male and female are those used in the cited source. Some examples of foods that provide about 7 g of protein include:. Dietary needs change in pregnancy , and the amount of recommended protein increases. In pregnancy, it may be recommended that people eat at least 60 g of protein a day.

The recommended amount is between 0. For example, a 68 kg pound pregnant person should aim for 60 to 75 g of protein daily. More physically active people may also need more daily protein. Protein is important for creating and maintaining muscle mass.

One study recommends that activity level be considered in calculating protein needs. The authors of this study recommend people who exercise regularly or are athletes base their protein consumption on activity levels and body weight, as follows:. One study suggests increased protein levels may help older adults prevent muscle loss and other common health problems.

The recommended amount of protein in adults over age 65 in this study was 1. A higher protein diet may help in losing or maintaining weight. However, after weight loss, some people can't maintain a high-protein diet for the long term. Weight might be gained back after about a year. The authors of one study advise people changing their diet for weight loss or maintenance take their whole lifestyle into account when choosing an eating plan.

There is not a lot of good data on the health effects of very high-protein diets. Some cultures eat diets higher in protein than others.

However, eating more than that could lead to some signs and symptoms such as:. Some people who live with chronic kidney disease may be advised to follow a lower-protein diet.

One study looked at a diet of less than 0. This daily lower protein intake might slow down kidney damage. People with low kidney function should work with their healthcare team to understand the right balance of protein.

The recommendations vary significantly depending on several factors, including whether a person is on dialysis. A higher-protein diet has not been shown to have a negative effect on the heart. However, increasing plant protein intake was shown to lower the risks of death from heart disease or cancer in one study.

Most people in the United States eat enough protein including people who follow plant-based diets. However, food insecurity could lead to a lack of protein. Older adults might also be at risk for not getting enough protein because the need increases as people age.

Some of the signs and symptoms of too little protein include:. Sarcopenia is a condition that may occur in older people who lose too much muscle mass.

It can also happen in younger people, but it is not common. Inactivity and a lack of nutrients can contribute to this problem. Preventing or treating it is important and can include increasing daily protein and calorie intake and an exercise program.

Some people may want to include more protein in their diet from plant-based sources. Focusing on plant protein may mean eating more foods that contain soy such as tofu , beans, peas, lentils, nuts, seeds, and whole grain products.

For those who include dairy and eggs in their eating plan, those are also good sources of protein. Some examples of plant-based protein sources that contain about 7 g of protein include:. If you want to increase your daily protein, you can do so in many ways.

The first step may be understanding which foods contain protein, especially plant-based sources. The next step may be to eat fewer foods that are low in protein and focus on foods with a higher protein content. Tracking nutrients in meals throughout the day will also help in understanding how much protein is eaten.

Keeping a food log and adding up the amount of protein and total calories can guide hitting protein goals. Here are some ideas to increase daily protein intake:.

The advice on how much protein people should eat every day varies. Pregnant people, older adults, and athletes will want to focus on eating more daily protein.

Proteins from animal sources are used more easily by the body, but plant-based proteins may be beneficial in promoting overall health. Eating too much protein or too little over a long period of time could lead to some adverse effects.