Prioritizing High-Quality Protein
Essential for muscle, bone, and metabolic health. The new guidelines recommend intakes higher than previous standards.
New Intake Goals
Evidence supports protein intakes of 1.2 to 1.6 grams per kilogram of body weight per day. This is higher than the old RDA of 0.8 g/kg.
Why? Higher protein helps preserve lean mass, regulate appetite, and maintain metabolic health.
Animal vs. Plant Sources
Animal-Source Foods
Meat, poultry, seafood, eggs, and dairy provide high-density essential amino acids and bioavailable nutrients like B12, iron, and zinc.
Plant-Source Foods
Beans, peas, and nuts provide fiber and phytonutrients but have lower essential amino acid density.