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Protein

Dietary Guidelines HHS and USDA, recommend that you consume between 45 and 65 percent of your calories from carbohydrates, 10 to 35 percent from protein and between 20 and 35 percent of calories from fat. This applies to adults aged 19 and older. You should also limit your sodium intake to no more than 2,300 milligrams daily and spend at least 150 minutes per week performing moderate-intensity activity. Protein should come from a combination of animal- and plant-based proteins. Animal proteins can be more protein-dense, but they can also be higher in saturated fat. Choose lean proteins such as seafood and fish, poultry(domestic fowls) and lean cuts of beef or lamb. Plant proteins such as legumes, soy, nuts and seeds can provide protein and heart-healthy unsaturated fat. According to the Harvard School of Public Health, however, the guidelines are "too lenient on red meat, despite substantial evidence that replacing red meat with poultry, beans, or nuts, could help prevent heart disease, and that lowering red meat can lower the risk of diabetes." Eat more unsaturated fats, such as olive oil, nuts and seeds. Saturated fats are a solid at room temperature, such as butter or lard. You'll also find them in meat and dairy products. The American Heart Association recommends that no more than 7 percent of your total calories come from saturated fat, which is linked to elevated cholesterol and an increased risk of heart disease. Trans fats can also raise cholesterol levels and should be limited to no more than 1 percent of total caloric intake. Avoid foods that show partially hydrogenated oil -- a sign that the food contains trans fats -- on the ingredient list. The AMDR (Acceptable Macronutrient Distribution Range) for protein is much wider than the other two macronutrients and is highly dependent on activity level. A highly active individuals should consume a greater amount of protein to restore damaged muscular tissue and promote the synthesis of new tissue, erring on the higher end of the AMDR.



Healthy sources of protein include:

- minimally-processed lean meats and chicken
- fish and shellfish
- beans and lentils
- eggs
- tofu
- nuts
- low-fat plain yogurt