The Power of Protein - How Much Should You Really Be Eating? - Fitbit Blog

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17, 2016
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The Power
of Protein: How Much Should You Really Be Eating?
Fitbit News
By Tracy Morris
Protein is a powerful tool for managing your hunger and weight. Of all the macronutrients (thats protein, carbohydrate, and fat), protein is the most filling. Not
only does it help you feel full, it also boosts your metabolism, and ensures you hang onto healthy muscle while losing fat. Thats one good reason why
high-protein diets have become so popular, although going paleo or trying Whole30 may not be the healthiest choice. Trendy diets take the notion too far,
putting too much emphasis on meat alone, at the expense of other essential foods, like grains and dairy.
Its better to understand how much protein you really need, and try to balance it throughout the day. That doesnt mean you need to load your plate with meat
(most American adult and teen males are actually eating too much meat, poultry, and eggs). But you do need to pay attention to when you eat it. Most people
make the mistake of saving it for the end of the dayyou know, cereal for breakfast, a sliver of ham on a sandwich for lunch, and a huge hunk of steak or
chicken for dinner. So how can you harness the hunger-fighting power of protein? Its simple when you know your numbers.
Eat Protein throughout the Day

The total amount of protein you need ranges between 0.8 to 1.6 grams per kilogram body weight (or 0.4 to 0.7 grams per pound), and depends on your age
and how active you are. And if youre trying to lose weight, aiming for the slightly higher amounts of protein can help you reach your goal. Research points to
the benefits of spreading your protein throughout the day, to really tap into the feelings of fullness it offers, so its smart to take in about 25 to 30 grams of
protein per mealfor most people, that means eating more protein at breakfast and lunch and easing up at dinner. Including 10 to 20 grams of protein with
your snacks will make them more satisfying, too.
12 Healthy Protein Picks

This might come as a surprise, but whole grains provide protein, too, as does dairy. In fact,1 cup of quinoa delivers more protein than a large egg, and 1 cup of
low-fat cottage cheese offers more than a 3-ounce steak. Mix it up when making your protein choices, and opt for lean, low-fat, and minimally processed
foods. A few to consider:
Food
Average protein per serving
Poultry (3 ounces)
26 g
Meat (3 ounces)
25 g
Seafood (3 ounces)
18 g
Beans (1 cup)
16 g
Low-fat Greek yogurt (5 ounces) 15 g
Tempeh (3 oz)
15 g
Low-fat cottage cheese ( cup) 13 g
Eggs (2 large)
12 g
Cheese (1 ounces)
10 g
Low-fat or nonfat milk (1 cup)
8g
Quinoa (1 cup)
8g
Mixed nuts (1 ounce)
6g
The Right Amount of Protein for Your Plate
3 of 12
5/24/16, 6:47 AM
Breakfast ideas: 2530 g protein and 400500 calories

Delicious overnight oats soaked in 1 cup low-fat milk, topped with 1 cup apple, 3 chopped walnuts, and cinnamon, topped with a small tub of low-fat
Greek yogurt
A fluffy omelette made with 2 large eggs, 1 oz low-fat cheese, and sauted mushrooms, served with sliced an avocado and whole-wheat toast
A breakfast burrito: a whole-wheat tortilla filled with 1 scrambled egg, cup black beans, sauted peppers, and a sliced avocado, topped with cup
shredded cheese
A mango-coconut smoothie, made with 1 cup of frozen mango, 1 cup low-fat milk, 1 cup low-fat Greek yogurt, 1 tablespoon of chia seeds, and 1
teaspoon of coconut oil for a tropical flavored treat
Lunch and dinner ideas: 2530 g protein and 400500 calories
A 3-oz turkey burger topped with sliced tomato, a generous handful of arugula, and a 1 tablespoon of avocado mayonnaise, served on a whole-grain bun
1 cup chickpeas, tossed with 1 cup mixed greens, balsamic vinegar, and 2 teaspoons extra-virgin olive oil, topped with 1 oz crumbled feta cheese
3 oz smoked salmon, on a whole-wheat bagel smeared with 2 tablespoons cream cheese, topped with sliced tomato and red onion
A 3-oz lean sirloin steak with roasted asparagus sprinkled with 1 tablespoon sesame seeds and served with 3 roasted rosemary new potatoes
3 oz skinless, boneless chicken breast strips, mixed into a spicy ratatouille pasta sauce and served over 1 cup whole-wheat pasta
Snack ideas: 1020 g protein and approximately 200 calories
cup low-fat cottage cheese with 5 mini whole-wheat crackers and 1 cup carrot sticks for dipping
A hard-boiled egg served on whole-grain toast with sliced tomato
5 oz low-fat Greek yogurt topped with raspberries
1 oz almonds with a low-fat mozzarella cheese stick
Theres no need to eat like a caveman or follow a trendy, unsustainable diet to get enough protein. Simply understanding which foods are the best choices and
making an effort to spread them throughout the day can keep you in a healthy range, and could even work wonders on your waistline.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition.
Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Tracy Morris
Tracy Morris is Fitbits Nutritionist. With a masters degree in nutrition and dietetics from South Africa, shes also an Australian Accredited Practising Dietitian,
and an international member of the Academy of Nutrition and Dietetics in the US. Over the past 15 years, Tracy's lived in five different countries, inspiring
people around the globe to be healthy. Currently, she happily lives in Northern California where she writes, practices Pilates, runs after her three kids, and sips
pinot noir with her husband.
62 Comments Join the Conversation
62 CommentsLeave a comment
dch says:
May 17, 2016 at 2:25 pm
Since when is dairy an essential food?? Plenty of healthy people out there that are dairy-free.
Here are some (dare I say, better?) vegan-friendly (yes, I used the V word) choices:
1 cup cooked lentils = 18g protein
1 cup of green peas = 8g protein
3 tablespoons nutritional yeast = about 12g protein
1 avocado 10 grams
1 cup broccoli 5 grams
1 cup spinach 5 grams
2 cups cooked kale 5 grams
1 cup boiled peas 9 grams
1 cup cooked sweet potato 5 grams
1 cup oatmeal = 6 grams.
Sprouted grain bread products up to 7-10 grams
Reply
4 of 12
5/24/16, 6:47 AM
Anonymous says:
May 17, 2016 at 5:43 pm
Thats right
Reply
Lori says:
May 17, 2016 at 7:13 pm
All food groups are needed. Dairy is necessary l
Reply
Antrew says:
May 17, 2016 at 8:33 pm
Why is drinking the breast milk of another species necessary? Youve just been brainwashed
Reply
Leighanne says:
May 19, 2016 at 4:15 pm
Im allergic to milk. It isnt necessary
Reply
Anonymous says:
May 17, 2016 at 5:54 pm
Thanks for representing!
Reply
Jemm says:
May 17, 2016 at 6:21 pm
Yay! I am a whole foods, plant-based person. Started 2 years ago at age 71. Never felt better! None of us need as much protein as the meat
industry claims.and plant protein is ideal and non-inflammatory. Ditch all the dairy, eggs, meat & fish.and you can also ditch the vitamins and
supplements other than B12.
Reply
Vegan4life says:
May 18, 2016 at 4:06 am
You r so right. Ive been vegan for 2 months and feel amazing. No one needs that garbage in their body. Milk,eggs,cheese and meat are
going to destroy you. Save the animals the planet and yourself.
Reply
Anonymous says:
May 22, 2016 at 2:36 pm
I propose an alternative: Stop subsidizing factory farms and farms that produce feed specifically for livestock! Humanity has been
responsible for the extinction of thousands of species, and the next on our hitlist ought to be the stooopid, docile cow. They are too
much of an environmental liability be allowed to continue to exist.
Reply
Andy says:
May 19, 2016 at 3:31 pm
Totally agree Jemm WFPB diet keeps you so much fitter. Only illness Ive had in the last three and a half years of making the decision to kick
meat & dairy into touch was a strain of virulent flu. Over 5million steps last year, run around a tennis court and still have energy. Sleep like a
baby and lost weight. Go on eat no meat and dairy dont believe the industry propaganda. You are what you eat.
Reply
Jemm says:
May 17, 2016 at 6:25 pm
Oh, you forgot the many, many varieties of beans6-7gm protein per 1/2 cup. And you save a bundle of $$$ too.
Reply
Kathy says:
May 17, 2016 at 6:49 pm
Awesome list! Thanks for adding this list! I have not had any dairy in years and have become a vegan in the last year and I am healthier than most
people younger than myself!
Reply
Anonymous says:
May 17, 2016 at 7:13 pm
Awesome! I have cut out dairy.
Reply
Kim says:
May 18, 2016 at 10:13 am
Amen
5 of 12
5/24/16, 6:47 AM
Reply
Chelsea Oncology RN says:
May 18, 2016 at 6:06 pm
Beauty!! Thank you!!
Reply
Cathryn says:
May 17, 2016 at 4:36 pm
I want a sugar free/casein free diet. Are there other foods without milk, sugar or sugar substitutes to eat for protein?
Reply
Steve says:
May 17, 2016 at 4:37 pm
Good article, but one piece of info that Ive been hearing for years is and has always been misleading. The grams per body weight should be based on
lean bodyweight, not actual. Being massively overweight is not a reason to eat additional protein. You should only feed your lean mass.
Reply
Christina says:
May 17, 2016 at 5:05 pm
How do you calculate lean mass?
Reply
Alex says:
May 18, 2016 at 12:29 am
Aria scale can do it for you. It can also keep track of your weight change and BMI (body mass index). I have one and it worth every pennie
spent.
Reply
Ronnie says:
May 17, 2016 at 6:21 pm
Yes I would like to know the answer to that
Reply
Sharon says:
May 17, 2016 at 4:38 pm
Good information.
Reply
Bern says:
May 17, 2016 at 4:43 pm
I have recently started paleo (April 1). It is tough, but I have lost almost 13 pounds. Before that I ate for my macros and never really lost weight. Why
cant I find the right balance? Btw, I exercise 4-5 times a week alternating weights and cardio.
Reply
Sam Crowe says:
May 17, 2016 at 8:43 pm
I have been working out trying to drop weight since January and cant seem to make any progress. The paleo sounds promising with those kind of
results in a month.
Reply
Anonymous says:
May 18, 2016 at 9:40 am
Hi Sam. Check out Primal Blueprint. It is very helpful. A lot of weight that doesnt want to budge points to inflammation. Your body responds
with inflammation if what you eat is not aligned with what your body truly needs. Wheat is the biggest inflammatory food.
Reply
Anonymous says:
May 20, 2016 at 7:41 am
Thanks for that Anonymous. I think some of it also has to do with poor sleeping habits and inflammation.
Reply
TCL says:
May 17, 2016 at 5:28 pm
The western diet focuses far too much on protein. The example of a paleo diet being an extreme is misleading as well. The true paleo diet is
unprocessed meat, plant based whole food and no dairy; it mimics the diet of humans 15,000 years ago before the agricultural revolution. It staple of
humans for 55,000 year .
70% of humans are unable to properly process lactose after the age of 2.
Hopefully one day soon dietitians and nutritionists will catch on to real biology and stop pandering to the big food and agricultural conglomerates.
Reply
Annette says:
6 of 12
5/24/16, 6:47 AM
May 17, 2016 at 5:43 pm

I am not much of a meat eater. What about the powder protein. Do you recommend it.
Reply
Sam Crowe says:
May 17, 2016 at 8:46 pm
Broccoli has a lot of protein (5.7grams per cup). I started with a super premium protein powder to make sure I get enough protein.
Reply
Anonymous says:
May 17, 2016 at 5:53 pm
Plant based proteins are better for the human body and the planet. It is discouraging to see myths about meat based protein in this article.
Reply
Paul says:
May 20, 2016 at 5:50 pm
Myths?
Reply
Yvonne Bristow says:
May 17, 2016 at 6:00 pm
I would like to know what can I do to work on my waistline.
Reply
Anonymous says:
May 17, 2016 at 6:40 pm
Do you think Americans think in grams? Also, why not say how much to eat per day? A table of weight/gender/how much (in pounds or ounces) would be
useful.
Reply
Sam Crowe says:
May 17, 2016 at 8:50 pm
Why not? Thats what they put on nutrition labels. The rest of the world uses the metric system.
Reply
JR says:
May 17, 2016 at 8:17 pm
I agree that nutritionists and dietitians need to stop misleading the public about healthy foods and the naive focus on protein. Almost no American is short
on protein intake. We actually take in excess of the disease causing protein like animal food. It is time for us to say vegetables, nuts and whole grains are
excellent sources of all we need for superb health
Reply
Antrew says:
May 17, 2016 at 8:36 pm
Whole plant foods which are high in carbs actually have the lowest caloric density. If youre trying to lose weight, carb the fuck up! Is Fitbit on the payroll
of the animal agriculture industry?
Reply
Sam Crowe says:
May 17, 2016 at 8:37 pm
Nice post! I got hungry reading it but inspired with ideas for meals and snacks. Thank you for sharing this!
Reply
Katie Ford says:
May 17, 2016 at 8:45 pm
Wheat is not the wheat from 40 years ago. It has been genetically modified to produce more yield per acre. It spikes your blood sugar more than table
sugar and candy bars! THAT is what causes that visceral fat storage. Also, low-fat = fake. Eat your dairy in the full fat version. Your cells crave good, real
fats.
Reply
Dot says:
May 18, 2016 at 2:43 am
Where do you get the answers to every bodies questions and comments?
Reply
Anonymous says:
May 18, 2016 at 9:31 am
Self research. The textbooks studied for nutrition degrees and FDA information is not to be taken solely word for word. Look out for yourself. Get
your blood labs tested before and after you make dietary changes.
Reply
7 of 12
5/24/16, 6:47 AM
BigLar says:
May 18, 2016 at 5:11 am
Maybe Im just lazy. I dont want to look for Quinoa, avocado mayonaise, Arugula, sesame seeds, mixed greens, chia pet seeds, and other costly items to
make a chore out of meal making.
I want to keep it simple.
Yogurt, toast, banana breakfast
Sandwich, chips, and apple lunch
chicken, or hamburger, green veggie, and low cal dessert for dinner.
Very willing to make exceptions occasionally, but if you make a chore out of eating healthy, you wont eat healthy.
Reply
Anonymous says:
May 18, 2016 at 9:35 am
I get that. Make one small change at a time. All of those small changes add up and in the end it wont seem like a chore. I made small changes
over 3 years and the way I eat today seems simple to me !
Reply
spacecadetlms says:
May 18, 2016 at 7:21 am
I was thinking about the questions posted on how to calculate your lean mass. Possibly could use BMI as a general reference. I am at 25% fat according
to BMI so as i weigh 153lbs my lean mass would be about 115 lbs. For me i would add a bit of weight as i am muscular/stocky for a girl and BMI doesnt
take that into account. This actually works well with how many grams of protein & calories i would eat to maintain a healthy weight. If i ate 1600 calories a
day without working out almost every day for an hour (walking or moderate exercise as i have a sedetary job) I will gain weight. I also have a hard time
eating a single meal with 25-30 grams of protein in it. For me this is just a lot of food. I guess my point is that we all need to know and understand our
own bodies and apply general guidelines accordingly. I am one of the 30% who has no issues with dairy. Guess i am lucky as i love cheese etc (not
much of a milk drinker unless it is whole milkwould just rather drink water otherwise). The couple of things i watch out for are due to being Cherokee
and genetically predisposed to diabetes and heart disease. So i cut out processed foods as they are high in fat and suger and just eat ballanced meals
with lots of different food. We do have the three sisters (corn, beans, and squash) but we love our game meat ;). Thanks for the great article and
comments everyone!
Reply
Nazreen says:
May 18, 2016 at 8:51 am
I am 70 years old and have PkD is milk ,spinach ,and tomato is bad for me .thanks
Reply
Sam Crowe says:
May 18, 2016 at 11:20 am
Ive left comments here and seen the comments of others but they are now deleted. What gives?
Reply
Sam Crowe says:
May 18, 2016 at 11:24 am
Nevermind, they show up after I comment
Reply
Greg Roeper says:
May 18, 2016 at 11:41 am
Thanks for these ideas. These seem to be pretty easy to make.
Reply
Gary T. says:
May 18, 2016 at 11:43 am
Thanks for the tips and good food prep ideas!
Reply
Chelsea Oncology RN says:
May 18, 2016 at 6:04 pm
Looks like Fitbit is on the Meat & Dairy industrys payroll. Dairy as essential and calling this fact is ludicrous!! It is only essential to a calf, not humans.
A plant based, unprocessed, vegan diet provides everything the body needs in addition to all the anti inflammatory and anti-cancer nutrients the
Standard American Diet lacks. If only the carrot and broccoli companies had billions of dollars at there disposal for marketing, but instead federal
government chooses to subsidize the industries that promote more meat and dairy.
Reply
Scott says:
May 19, 2016 at 3:47 am
Truth from a nurse that treats cancer patients! She has obviously done her research and knows how harmful animal based foods are, Chelsea
would be out of a job if the vegetable companies had the monies the animals industries has to promote their products!
Reply
Edie says:
May 18, 2016 at 9:14 pm
8 of 12
5/24/16, 6:47 AM
Another article by an out of date nutritionist. First, Paleo is not a meat based fad diet, it is a healthy real food lifestyle. It includes eating many, many
vegetables. Second, low-fat is not healthier, it is actually more harmful. That has been reported over and over in the last few years. Fat is not the enemy
sugar and processed foods are. Third, grains are not essential for anyone or healthy for most people. Finally, Greek yogurt is an over-processed food
and usually contains added sugar. Better to make your own fully fermented yogurt.
Reply
Esp says:
May 21, 2016 at 1:48 am
Edie, traditional Greek yogurt NEVER contains added sugar. In fact, the overwhelming majority in traditional Greek yogurt usually come from fat.
Paleo is a great way to eat with one exception it includes processed meats, which are linked to bowel cancer. I try to minimise grains in my diet
and if I do have them I try to ensure they are lightly processed so there is maximum fibre. Cheers!
Reply
Scott says:
May 19, 2016 at 3:43 am
Unbelievable! Just one more nutritionist trained by the medical schools that have zero interest in training based on the tens of thousands of nutrition
studies that have been done. Yet they train based on the meat and dairy industries lobbyist! Human beings do not need to eat other animals or their
secretions. If you would like the truth check out http://www.pcrm.com
Reply
Anonymous says:
May 19, 2016 at 4:27 pm
Chill out. She is NOT saying you must eat meat, rather giving options to the general public. This article is about protein, how can you write an
article without mentioning animal products as a source?? Im sure any dietitian will tell you being vegan or vegetarian is perfectly healthy done the
right way if thats your choice.
Reply
Anonymous says:
May 19, 2016 at 5:30 am
This article is on point! Dairy haters no need to comment. And she cant list everything bean freaks. Its a simple list of well rounded meals and
examples.
Reply
Anonymous says:
May 19, 2016 at 1:47 pm
Ive started going to the gym about a month and a half ago and I actually gained weight instead of loosing? What am I doing wrong?
Reply
Tricia says:
May 20, 2016 at 3:49 am
Im sorry did I miss something. Where does it says this post was for vegans only.
Reply
Anonymous says:
May 20, 2016 at 4:37 am
my weight is 51kg & height is 186 cm . I want to increase my weight to 75 kg . Can anyone suggest me a vegetarian diet for this & some other advice to
increase my weight as soon as possible . thank you
Reply
Esp says:
May 21, 2016 at 1:51 am
Anonymous, are you male or female? How old are you? Are you still growing? How active are you? It is difficult to sensibly answer your question
without at least knowing these factors.
Reply
Anonymous says:
May 20, 2016 at 4:29 pm
Oh god the vego mafia is here too.
Reply
John says:
May 20, 2016 at 6:19 pm
Great information but please simplify your suggestions. Serving size in ounces yet protein in grams?
Please put the serving sizes in grams also so that we may ALL understand your serving size suggestions?
Reply
Anonymous says:
May 20, 2016 at 7:31 pm
Just a bit frustrated that there is such a mix of measures in the article, ozs and grams and cups and small tubs could you just stick to simple grams!
And, veggoes and vegans, get off your bandwagon. Some of us like meat and dairy!
Reply
9 of 12
5/24/16, 6:47 AM
Will says:
May 22, 2016 at 1:52 pm
Everyone loves what you guys are up too.
This sort of clever work and reporting! Keep up the excellent works guys Ive included you guys to our blogroll.
Reply
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The Power of Protein: How Much Should You Really Be Eating? F...

Fitbit Alta new

Fitbit Blaze new

TORY BURCH FOR FITBIT

Eat Protein throughout the Day

12 Healthy Protein Picks

The Right Amount of Protein for Your Plate

Breakfast ideas: 2530 g protein and 400500 calories

May 17, 2016 at 5:43 pm

Should You Really Take 10,000 Steps a Day?

Healthy Servings: A Visual Guide to Portion Sizes

Tidying Up Around the House Could Help You Lose Weight

Latest Fitbit News

Spring Into Style with Fitbit Alta and Fitbit Blaze

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