2-3 oz of chicken = Size of a deck of cards
1/4 cup of almonds = About 23 almonds
2 tablespoons of peanut butter = Size of 2 ping pong balls
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An average amount of protein to eat per day is about as many grams as your weight is in kilograms. To convert your weight from pounds to kilograms, divide your weight in pounds by 2.2. One ounce of meat or 1 cup of milk can be estimated to be about 8 grams of protein. Good sources of protein include tofu, nuts, seeds, lentils, beans, beef, chicken, turkey, fish, pork, eggs, milk, cheese and yogurt. Try a parfait with plain yogurt, fresh fruit and cereal. Boil eggs to have on hand in the refrigerator, or packets of tuna or salmon, cheese slices with whole grain Ezekiel brand bread. Drink cow's milk or soy milk between meals. Make a trail mix with dried fruit, granola and nuts.
Eat 2 to 3 servings (about 4 to 6 ounces) of heart-healthy protein every day -- from a variety of sources.
Sample servings (portions) include:
The Recommended Dietary Allowance for protein is a good place to begin to formulate how much protein is a generous and safe protein intake. The RDA for protein is based upon the requirements of an average 154-pound male. These requirements were established to ensure that a particular individual would be able to receive the amount of protein necessary to repair and replace tissue proteins under normal conditions. Additional allowances can be made depending on the individual. The RDA for protein is 0.8 gm/kg/day. This is based on the biological value (BV) of 70. The BV of protein is a measure of the extent to which it satisfies the amino acid requirements for growth or the maintenance of the total body function. Below you will see a chart of protein requirements for a bodybuilder, an active recreational athlete, and an endurance athlete.
Bodybuilder: 1.0 gm/kg/day (min) 1.6 - 2.0 gm/kg/day (adaptation phase)
Rec Athlete: 1.0 gm/kg/day (min) 1.2 - 1.8 gm/kg/day (adaptation phase)
Endurance Athlete: 1.4 gm/kg/day (min) 1.6 - 2.0 gm/kg/day (adaptation phase)
Daily protein needs vary based upon your age, gender, activity level, etc. In general, an adult woman needs ~46 g/day and adult man needs ~56 g/day. According to the CDC, most Americans get enough protein by eating a balanced diet.