Dr. Jim Surrell, Journal columnist

First, let us define the biologic word, protein. Proteins are large molecules in our body that are made of one or more long chains of amino acids.

They are an essential part of all living organisms, especially as the structural components of our body tissues. Protein is found in every one of the 40 trillion cells in our body.

Our bodies get protein from the foods we eat to build and maintain our bones, our muscles, connective tissues, our skin and hair, and proteins also make up our essential enzymes and antibodies. Protein also makes up the hemoglobin that carries oxygen in our blood. Scientists estimate that we all have at least 10,000 different proteins within our human body.

Let’s now take a look at some healthy food sources used to get the proper amount of protein in our diet. Foods are often categorized and placed in various food groups, and proteins are in what is referred to as the protein foods group. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and various seeds are considered part of the protein foods group. As you would expect, beans and peas are also part of the vegetable foods group.

So, how much protein do we need in our diet? The National Academy of Medicine recommends that adults get a minimum of about 7 grams of protein for every 20 pounds of body weight. This would mean that for a 140 pound person, they should take in about 50 grams of protein every day.

For a 200-pound person, this works out to about 70 grams of protein every day. Please note that this is the minimum protein intake recommendation, and taking in more dietary protein will likely be very healthy and very satisfying as well.

In children, adequate protein is very essential for maintaining the body’s protein stores and keeping their many bodily functions running smoothly. Due to the demands of a child’s growth and development, getting adequate protein is particularly important during infancy, as well as throughout all their childhood years.

From the day a baby is born until it reaches adulthood, the child’s protein needs per pound of body weight are significantly higher than adults. This is obviously because the child’s body is growing, developing, and demanding lots of nutrients to get these jobs done. In children, proteins are essential for the child to develop all their hormones and enzymes for proper body function. Proteins are also critical for the development of the brain and immune system, and for the growth of their many body support structures.

Of course, there are many foods that are very high protein and I’m sure we all have our favorites. For example, I am a big fan of peanut butter because it is high in protein, has low sugar, and is an excellent food choice for both adults and children. Check out the following list of very healthy high protein, low sugar food items.

1. Peanut Butter – 7 grams of protein, 3 grams of sugar, and 2 grams of fiber in a 2 tablespoon serving

2. Eggs – 12 grams of protein, and almost zero sugar in a 2 egg serving, and they are great as omelets, scrambled, fried, or however you like. And be sure to eat the very healthy and nutritious egg yolk!

3. Cottage Cheese (plain) – 14 grams of protein, almost zero sugar in a 4 ounce serving

4. Swiss Cheese – 8 grams of protein, almost zero sugar in a 1 ounce serving, usually 1 slice

5. Cheddar or Colby Cheese – 7 grams of protein, very low sugar in a 1 ounce serving, usually 1 slice

6. String Cheese Sticks – 6 grams of protein and zero sugar in 1 stick

7. Dry Roasted Peanuts – 7 grams of protein, 3 grams of sugar, and 2 grams of fiber in a 1 ounce serving (about one handful)

8. Almonds – 6 grams of protein, 1 gram of sugar, and 4 grams of fiber in a 1 ounce serving

The above healthy items represent just a few samples of the many high protein and low sugar items that are readily available in many stores today. Again, when checking for the high protein content, always be certain to also check for low sugar.

EDITOR’S NOTE: Dr. Jim Surrell is the author of “The ABC’s For Success In All We Do” and the “SOS (Stop Only Sugar) Diet” books. Requests for health topics for this column are encouraged. Contact Dr. Surrell by email at sosdietdoc@gmail.com.