QUESTION 12: – Protein Needs. I am confused about protein sources and how much I should be getting each day.

Protein is derived from animal products such as meat, poultry, eggs, dairy and seafood. It is available in plant-based food products such as tofu from soybeans, and vegetables, legumes (beans, lentils, peas, peanuts), seeds, nuts, grains and small amounts in some fruits. Protein is one of three essential nutrients (as are fats and carbohydrates), and is needed by every cell in the human body to make everything work properly. It is often referred to as building blocks for the body.  Protein helps the body repair cells and make new ones. It keeps organs, muscles, and tissues healthy and is critical in the processes that fuel energy and carry oxygen in the blood, as well as other functions too numerous to list.

Of the three essential nutrients, protein is the most controversial. In recent years, the topic of protein sources, whether animal or plant based, has evoked heated discussions among scientists, the healthcare industry, food producers, politicians, economists and the general public. There are concerns with each protein source – from the standpoint of health, environment, climate change, costs, labor exploitation, organic versus non organic, and so on.

When meal planning, whether as an RV chef or in our own kitchen, most cooks start by determining what protein will be the centerpiece of the meal, and then add complementing foods to balance taste and nutrients. This approach recognizes the important role protein plays.

There is no easy answer for the amount of protein needed or the best kind. Many factors must be considered: age, activity level, sex, weight, health status, medications, and even preferences and philosophy toward protein sources.

To eventually figure an amount needed, determine what you are currently getting from animal and plant based foods. Read labels and check restaurant menus for numbers. RV has some nutritional analysis on Touchtown, section 03 “Nutritional Analyses,” or see the notebook in the RV library. Look at online sites and iPhone food apps. Explore overall guidelines at www.myplate.gov  as well as “life stages” and “older adults”. One size does not fit all!  Check with your health care provider or ask for a referral to a Registered Dietitian.