Why People Need Protein

• Protein is an essential nutrient that the body requires to grow, fight off disease and stay healthy. Generally, people think protein is only good at building muscles, but it is also a great way to battle allergies and asthma. The more protein in your diet, the more it helps, but try and eat healthy proteins with lower fats and remember that a balanced diet is essential for any healthy lifestyle. Nutritionists believe that 70 grams of protein a day for men and 50 grams a day for women is needed in a healthy diet to allow the protein to have beneficial effects for asthma patients.
  
  

Good and Bad Protein

• In general, it's advised to stay away from red meat and fatty pork, but if you can find lean beef and pork, it is just as healthy for you as chicken and fish. Avoid marbled red meats. Processed meats such as hot dogs, some sausages and deli meats are packed with sodium and cholesterol, so try to avoid these as much as possible. The best sources of protein are poultry, fish, nuts, eggs, beans, low-fat milk products and soy products, such as tofu and soy milk.
  
  

Meal Examples

• Your day should start with a well balanced breakfast. Two eggs, a glass of milk and a bran muffin provide about 20 grams of protein. For lunch, have a chicken breast without the skin and 2 cups of lettuce with ranch dressing for roughly another 20 grams of protein. For dinner, you can have a piece of fish, such as salmon or tilapia, with a light cream sauce or blackened. Add some mixed vegetables to complete the balance. About 20 to 30 grams of protein is recommended at dinner. Try for variety in meals to keep your interest so you can maintain your protein diet.