Proteins MUST BE in each meals

Until recently, protein got little attention. Like a quiet child in a classroom of rowdies, it was often overshadowed by fat, carbohydrates, and vitamins. That's changing. Lately there's been an explosion of interest in protein, largely triggered by high-protein diets for weight loss.

Surprisingly little is known about protein and health. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That's just about 8 grams of protein for every 20 pounds of body weight. Beyond that, there's relatively little solid information on the ideal amount of protein in the diet, a healthy target for calories contributed by protein, or the best kinds of protein.

Around the world, millions of people don't get enough protein. Protein malnutrition leads to the condition known as kwashiorkor. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

How can you do?

# Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.

# Pay attention to the protein package. You rarely eat straight protein. Some protein comes packaged with healthful fiber and micronutrients, such as beans, nuts, and whole grains. Some protein comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters; if you are partial to red meat, such as beef, pork or lamb, steer yourself toward the leanest cuts, and make it only an occasional part of your diet. If you like dairy products, skim or low-fat versions are healthier choices.

# Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.

# Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. But don't go overboard. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones. Larger amounts of soy may soothe hot flashes and other menopause-associated problems, but the evidence for this is weak.