Balancing our intake of nutrients can be tricky.

A balanced diet gives our bodies the nutrients needed to function and feel our best. Protein, vitamins, minerals—and yes, even fats and carbohydrates—all play a part in healthy eating.

Protein has been in the spotlight in recent years thanks to popular, high-protein weight-loss plans like the paleo diet, The Zone, and Atkins. Protein shakes and supplements are promoted to help build muscle, and dozens of varieties of protein bars fill grocery shelves.

Do you really have to eat like a caveman to get enough protein? Can there be too much of a good thing? In our “How Much is Too Much?” mini-series, we’ll explore the nutrients that we most often lack—and the ones we run the risk of taking too much and overcompensating.

Why is protein important?

Protein is essential to good health. Protein helps build and maintain muscle mass and make hair, blood, connective tissue, and antibodies. Protein is crucial for every age—for young bodies to grow and for older adults to keep up their strength. Without it, we run the risk of malnutrition.

Advocates of high-protein diets make the case for protein as part of a weight-loss strategy, but the jury is still out on long-term health impacts and success. What is clear is that protein is part of every healthy diet.

What’s the recommended amount of protein?

• General guidelines call for 56 grams per day for men and 46 grams per day for women
• For an active adult, between 10% and up to 35% of daily calories should come from protein
• For example, if your daily dietary needs are 2,000 calories, that’s 200–700 calories from protein

Individual needs vary. For example, a 50-year-old woman who weighs 140 pounds and doesn’t exercise much may need approximately 53 grams of protein per day, while a 30-year-old pregnant woman needs 75 to 100 grams of protein for her developing fetus. Always check with your doctor to learn more about your individual needs.

Are we getting enough?

The quick answer is yes. Even without a protein shake or supplement, the typical American diet consists of plenty of protein. If you aim for around 50 grams of protein in a single day, for example, you could meet that goal with:

• a six-ounce serving of low-fat Greek yogurt (18 grams of protein) with fruit (1 gram of protein) and a handful of walnuts (4 grams of protein);
• a snack of hummus (8 grams of protein) and raw vegetables (1-2 grams of protein);
• a 4 oz. serving of lean chicken breast (28 grams of protein) and a one-cup serving of broccoli (2.6 grams of protein).

Can we have too much?

Maybe. Consuming a very high-protein diet has been linked to kidney stones, and could be risky for people already predisposed to kidney disease. Deciding to load up on lots of red meat as part of a high-protein diet could put you at risk for heart disease and colon cancer.

The best protein “package”

Harvard Health suggests thinking of protein as part of a complete nutrition package rich in vitamins, minerals and healthy carbohydrates and fats. Getting your daily protein doesn’t need to mean eating more meat. Try to include protein—especially plant-based protein—in every meal of the day.

Healthy sources include:

• Eggs
• Fish
• Low-fat yogurt or cottage cheese
• Skim milk
• Beans
• Lentils
• Skinless, white-meat chicken or turkey
• Nuts
• Seeds

Every bite counts. In a typical day, getting all the protein you need is pretty easy—and should be delicious.

More to come…

Stay tuned for additional entries to our How Much is Too Much? mini-series!