Are you eating enough protein? (Or maybe too much?)

This is the first in a series about our macronutrients — protein, fat & carbohydrates

Nutrition and food trends come and go like fashion and hairstyles. In recent years, you’ve been told to eat more healthy fats and less carbs, load up on turmeric, take electrolytes and drink kombucha.

One of the biggest trends now? Protein. That’s for good reason. It is vital to our health and many people don’t get enough.

Rule of thumb: Eat a palm-sized amount of protein with each meal.

The low down on protein

Protein is one of three macronutrients, along with fat and carbohydrates, which our bodies need in large quantities. By contrast, micronutrients, chiefly vitamins and minerals, are small compounds we need.

Protein has many jobs, from growing and maintaining tissues and giving our bodies structure to helping make energy and hormones. Protein helps maintain blood sugar balance, supports immune function and helps us to heal from injuries.

I often suggest clients increase their protein — and do regular strength and resistance training — to keep bones strong and preserve muscle mass, which we naturally lose with age. Muscle loss puts us at greater risk for falls and fractures.

Seniors have an another important reason to prioritize protein: With age, our bodies become less efficient at converting food proteins into the proteins our body use for various health functions.

For women in perimenopause, eating sufficient protein can help balance blood sugar and aid in weight loss/maintenance. (In turn, balanced blood sugar can help with mood, energy and sleep.) Plus, protein is key for bone health, which takes a hit with an inevitable decline in estrogen.

How much protein should you eat?

The Recommended Daily Allowance, or RDA, for protein is 0.8 grams per kilogram of body weight for adults. But research shows us that optimal protein intake is higher. How much higher depends on age, activity level and other factors.

A roundup of current research suggests: We need at least 1.2 g of protein per kg of body weight to slow age-related muscle loss and to reduce the risk of frailty and fracture; and to build muscle, we need at least 1.6 g of protein per kg of weight — paired with regular strength training.

How does this all add up? Let’s take a simple example: A 55-year-old female weighs 140 lbs., and she wants to gain muscle. First, we convert her weight to kilograms: 140 lbs. ÷ 2.2 = 63.6 kg. Then we multiply 63.6 kg by 1.6 g = 102 g of protein day.

Doing this math can be helpful but also confusing. In my nutrition and lifestyle program, I help my clients set protein targets that align with their goals and phase of life, and help them build protein-rich meals with foods they enjoy. (I use the Cronometer app to estimate protein content of specific foods.)

Numbers aside, a good rule of thumb is to eat about a palm-sized amount of protein with each meal. If you snack, include some protein there as well.

Protein-rich foods

Animal proteins — such as chicken, beef, bison, fish & seafood, pork, eggs, cheese and yogurt — are more readily used by the body than plant proteins, which include nuts, seeds, whole grains, beans and other legumes.

Animal foods also contain more protein per ounce than plant foods. In plants, the proteins often occur alongside carbohydrates.

Both animal and plant proteins possess pros and cons for health. So I suggest eating a variety of both types and avoiding eating any one food in excess. Eating a range of foods also provides a broad assortment of amino acids, vitamins, minerals and other nutrients your body needs.

Should you use protein powders and bars?

I prioritize protein from whole foods, which you can’t beat for nutrient content. Powders and bars often lack nutrients and contain unhealthy additives.

That being said, adding protein powder to a smoothie or another drink can help boost your total protein for the day, or support a specific health function.

For example, collagen protein supports skin and joint health; whey (a dairy protein) is one of the best forms for muscle growth, and plant-based proteins, such as hemp, chia and rice, are good options for vegan and vegetarian folks who often fall short on protein from whole food sources.

Strategies for boosting protein

• Aim for a palm-sized amount of protein at each meal

• When eating a meal, focus on the protein, colorful veggies and healthy fats before filling up on higher-carb foods

• Use nuts & seeds as a meal topper — from salads and soups to oatmeal

• If you tolerate dairy, eat whole-milk cottage cheese or plain Greek yogurt

• Sip protein-rich bone broth or use it as a base for soups (vs. regular stock or broth)

• Making a soup or stew? Bump up the total protein (and vegetables!) and go lower on high-starch ingredients, such as potatoes or rice

• Add a high-quality protein powder (one with little to no additives) to smoothies and drinks

• Making an appetizer for a party? Choose a protein-rich option like these sausage-stuffed mushrooms.

Also, it’s important to realize that you can easily consume 15+ grams of protein each day from foods you may not suspect, such as fruits, vegetables and grains.

Can you eat too much protein?

Some researchers argue that high-protein diets, especially from animal foods, may cause cancer and lead to earlier death. However, once you account for unhealthy lifestyle factors — including smoking, heavy alcohol use, obesity and lack of exercise — those risks are quite small or disappear. Among healthy people who eat a high-protein diet and exercise regularly, the associations with cancer and death are not apparent.

However, if we eat more protein than our bodies can readily use, our bodies may convert the excess protein to glucose, or sugar. It’s a cool trick of our biology — turning protein into a fuel source. But after our cells get their fill of glucose, the rest is stored as fat. Plus, if you eat too much protein, you’re likely crowding out other foods your body needs.

Wondering if eating more protein will cause a kidney problem? Most often the answer is no. However, some people who have kidney disease or another kidney condition may need to limit their protein, and should consult with their doctor before making dietary changes.