Protein Foods & Diets
Protein is not only essential for building muscle and tissue, but its filling properties make it an excellent tool for having a healthy diet and weight management.
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Potential
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Protein is the most satiating nutrient, according to former Harvard University researcher Thomas Halton, Ph.D. (References 2). This means protein can help you fill up faster, stay full longer and prevent overeating.
Intake
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The Recommended Dietary Allowance (RDA) for protein is 46 g for females ages 14 and up; 52 g for males ages 14 to 18; and 56 g for males ages 19 and up. According to the Centers for Disease Control and Prevention, most people consume more protein than their bodies require (References 1).
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Tip
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Include a lean protein source in every meal and snack you eat to help you feel satisfied and fuller longer between meals.
Lean Protein
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Since many protein sources are high in fat choose lean proteins like chicken breasts, beans, yogurt, eggs and low-fat milk and cheese for a healthy diet.
Warning
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Protein foods are a powerful weight loss tool but extra protein doesn't equal extra weight loss; in fact, eating too much protein can harm the kidneys (References 3).
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