Every individual essentially needs food to grow and to survive as our body is not capable of producing the necessary nutrients. Unfortunately, most Filipinos believe that satisfying hunger is enough, disregarding one of the most important nutrients — PROTEIN. It is needed for growth, repair and building of body tissues, allows metabolic reactions to take place and coordinates bodily functions, provides your body with a structural framework, maintains proper pH and fluid balance and finally, it keeps your immune system strong, transport and store nutrients and can act as an energy source, if needed.
Protein, together with carbohydrates and fats, comprise the macronutrients. They provide calories or energy to our body and are required in large amounts to sustain life, hence the term “macro”. However, protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products like pork, beef, chicken, lamb or fish though it is also present in other sources, such as nuts and legumes. Each gram of protein contains 4 calories. Protein makes up about 15 percent of a person’s body weight.
Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. According to the National Institute of Health (NIH) amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass. The 2013 National Nutrition Survey of the Food and Nutrition Research Institute (FNRI) showed that only 62.7% of Filipinos met their daily dietary protein requirement. Indeed, Filipinos need to eat more protein in their diet. There’s more we can do to reap the benefits of having more protein.
How much protein does a person need? The Institute of Medicine recommends that 10 to 35 percent of daily calories come from protein. How that equates to grams of protein depends on the caloric needs of the individual. According to the U.S. Department of Agriculture, the amount of protein foods a person should eat depends on age, sex, and level of physical activity. Most Filipinos eat less than the minimum amount of protein required to cover basic needs – for most people aged over 18 years, this is between 67-73 g of protein per day. This is reflected in the Recommended Energy and Nutrient Intake (RENI), which was developed to help prevent malnutrition, meet micronutrient needs and support optimal lean body mass.
The RENI recommends that protein should make up between 15-25% of your total energy intake. For someone with an overall energy need of 2,000 Cal (8,360 kJ), that’s roughly between 62-71 g protein each day. Some food sources of dietary protein include: Lean meats – beef, lamb, veal and pork; Poultry – chicken, turkey and duck; Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops and clams; Eggs; Dairy products – milk, yoghurt and cheese (especially cottage cheese); Nuts (including nut pastes) and seeds –; Legumes and beans – all beans, lentils, chickpeas, split peas and tofu. Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products.
Getting enough protein, as part of a balanced diet, is essential for maintaining optimal health. Getting too little protein may lead protein deficiency or worse, protein malnutrition which leads to wasting and shrinkage of muscle tissue and edema. Eating protein ‘effectively’ maintains your muscle mass. Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk, reducing your risk of injury from falls and just to keep up with your daily activities.
PNC-ZDS Marie Claire A. Gaas
References:
1. What Is Protein? (By Jessie Szalay – Live Science Contributor, 10 December 2015)
https://www.livescience.com/53044-protein.html#:~:text=Protein%20is%20a%20macronutrient%20that,Macronutrients%20provide%20calories%2C%20or%20energy.
2. Protein sources
https://www.betterhealth.vic.gov.au/health/healthyliving/protein
3. How to optimise your protein intake?
https://www.anchordairy.com/ph/en/nutrition-stories/how-to-optimise-your-protein-intake.html#:~:text=How%20much%20protein%20do%20we,g%20of%20protein%20per%20day.