The Nutrition Corner: Intro to protein Published March 9, 2015 By 81st Medical Group 81st MDG KEESLER AIR FORCE BASE, Miss. -- Brought to you by your local diet therapy technicians. March is National Nutrition Month and this year's theme is "Bite into a Healthy Lifestyle." Protein is one of three macro nutrients necessary for proper growth and function of the body. There are nearly 10,000 different proteins found in nearly every part of our bodies. Created from building blocks called amino acids, our bodies assemble proteins from amino acids. There is debate over how much protein an individual needs, but according to the Centers of Disease Control and Prevention: · The recommended daily allowance for females 19 years and older is 46 grams per day · For males 19 years and older, the recommended daily allowance is 56 grams Not all protein is the same. · High-protein foods with healthy fats, fiber and low sodium make up a protein package · A 6six-ounce porterhouse steak has 40 grams of protein, but comes with approximately 12 grams of unhealthy saturated fat · On the other hand, a 6six-ounce piece of wild salmon contains 34 grams of protein and only 1.7 grams of saturated fat · The salmon's low saturated fat count, coupled with its high omega-3 fat count, makes it a protein package Meat is not the only source for protein. Other sources, such as vegetables, grains, nuts and seeds are also good sources. While they may lack one or more essential amino acids that meat provides, plant and vegetable sources complete their own protein package by being low in calories and high in fiber and healthy fats. Regardless of your source of protein, a variety of healthy protein packages is the best choice. Through variety you can be sure you're receiving all the healthful fiber, vitamins, minerals and other phytonutrients that promote good health. This article was written using information from www.cdc.gov and www.heart.org.