September 2025 Newsletter
Welcome to September! This month's topic is protein: what it is, why it's important, and how most of us aren't getting enough. Hopefully this is a helpful guideline to improve your dietary intake.
There are no office updates this month.
Daily Protein Goals
Why Daily Protein Intake Matters: A Simple Guide
Getting enough protein every day is important for staying healthy, strong, and active. Protein is a nutrient found in foods like meat, fish, eggs, dairy, beans, nuts, and seeds. It helps build and repair muscles, keeps bones strong, and supports your immune system.
How Much Protein Should You Aim For?
Experts now recommend that many adults aim for about 1.6 grams of protein per kilogram of body weight each day. For example, if someone weighs 70 kg (about 154 pounds), the goal would be around 112 grams of protein daily. This is higher than the older recommendation of 0.8 grams per kilogram, which is the minimum needed to avoid deficiency, but may not be enough for best health, especially as people age or try to lose weight.
Why Is Protein So Important?
- Keeps Muscles Strong: Protein helps maintain and build muscle, which is important for staying active and independent, especially as you get older. Not getting enough can lead to muscle loss, weakness, and trouble moving around.
- Supports Bone Health: Protein helps keep bones healthy and lowers the risk of fractures.
- Helps With Weight Loss: Eating enough protein can help you feel full, making it easier to manage your weight. It also helps protect your muscles when you lose weight.
- Boosts Recovery: If you are sick, recovering from surgery, or exercising more, your body needs extra protein to heal and stay strong.
What Happens If You Don’t Get Enough Protein?
Low protein intake can cause muscle loss, weakness, slower recovery from illness or injury, and even problems with your immune system. For older adults, not getting enough protein can make it harder to stay active and independent.
Is Too Much Protein Bad?
Most healthy adults can safely eat up to 2 grams of protein per kilogram of body weight per day, but going above this for long periods is not recommended. If you have kidney or liver problems, talk to your healthcare provider about your protein needs.
Tips for Meeting Your Protein Goal
- Include a source of protein at every meal (like eggs, chicken, fish, tofu, beans, or yogurt).
- Try to eat protein-rich foods first at meals, especially if you have a lower appetite.
- Mix animal and plant proteins for variety and health benefits. Plant proteins (like beans and lentils) are lower in saturated fat and higher in fiber.
- If you follow a vegetarian or vegan diet, pay attention to getting enough protein and other nutrients like vitamin B12, iron, and calcium.
Summary
Aiming for about 1.6 grams of protein per kilogram of body weight each day can help you stay strong, healthy, and active. Eating enough protein is especially important as you get older, try to lose weight, or recover from illness. If you have questions about your protein needs, ask your healthcare provider for advice.
I hope this general guideline is helpful but please feel free to reach out if you need to dive deeper with more details.
Be well,
Dr. Faucher