Protein in the Diet and Recommendations

AMDR for Protein

• AMDR (Acceptable Macronutrient Distribution Range): 10-35% of calories consumed
  • Allows flexibility for varying activity levels (active vs. inactive individuals)

Protein Intake Recommendations

• EAR (Estimated Average Requirement): 0.66 to 0.76 grams per kilogram per day (age 9+)
• RDA (Recommended Dietary Allowance): 0.8 grams per kilogram per day
  • Commonly used clinically
  • Meets the needs of most healthy people
  • Assumes adequate energy and nutrient consumption

Protein Quality

• Quality Factors: How well does the body use the protein?
  • Presence of all essential amino acids
  • Preference for lean proteins low in saturated fats
• Sources of Protein:
  • Both animal and plant foods contain protein
  • Quality varies between sources
• Essential Amino Acids:
  • Recent research: Body can store amino acids from different food sources and use them as needed
  • Example: Body stores amino acids from beans and later combines them with rice

High-Quality Protein Sources

• Complete Proteins:
  • Examples: Meats, poultry, fish, eggs, milk
  • Characteristics:
    • At least 20% of calories from protein
    • High biological value
    • Approximately 40% essential amino acids
    • Well absorbed by the body