By: Catherine Metzgar, Dietetic Intern, Penn State University Date: 6/8/11

If you’re like most Americans, the main source of protein in your diet comes from animal sources. But, did you know dairy products and certain plant sources, such as grains, soybeans and nuts, are sources of protein as well? All sources of protein—animal, plant, and, dairy—are generally recommended as part of a healthful and well-balanced diet. Protein is an energy source for the body and is particularly important during growth and development. Want to know more perks to consuming protein? Read on.

Fullness Factor
While consuming more or less fats and carbohydrates is often the main focus of weight loss strategies, the role of protein should not be ignored. Studies have shown protein consumption to increase satiety (feeling full) more than carbohydrate or fat when total calorie intake remains the same. This is helpful because increasing your feelings of fullness without adding excess calories to your diet can help prevent overeating—ultimately aiding your weight loss or maintenance goals. Timing may also be a factor when it comes to achieving maximal benefits with protein. Research indicates that consuming sufficient protein at each meal throughout the day (rather than a large amount at only one meal) may lead to greater meal-related satiety and overall diminished hunger.

Getting Lean with Protein
In theory, eating fewer calories and increasing your physical activity ultimately leads to weight loss. However, depending on your diet, as you age or lose weight you may also lose muscle mass—which is not necessarily a good thing! During weight loss, preserving muscle mass leads to improved body composition which can indicate better fitness and overall health. As we age, preserving muscle mass is critical because mid-life and beyond inherently bring a reduction in muscle mass. Putting protein on your plate can help! In addition to getting enough total protein each day, research indicates that reaching a specific threshold of protein at each meal may optimize your ability to build muscle. Assuming you stay within your calorie needs and have healthy kidneys, spreading your protein intake across all meals may be a useful strategy for muscle mass maintenance. So, to support your body composition goals, try eating equal amounts—20-30 grams of protein from an assortment of lean meats (≈7 grams of protein per ounce), plant-based proteins (≈7 grams of protein per ounce), low-fat or nonfat dairy products (≈8 grams of protein per cup of milk or ounce of cheese)—at each of your three meals.

Be sure to incorporate a variety of low-fat and lean protein sources as part of an overall healthy lifestyle that includes a balanced diet and regular physical activity. To learn more about the benefits associated with protein, be sure to check out IFIC Foundation’s new Protein and Health Fact Sheet.