Protein makes its way in and out of the news often, from high-protein/low-carb diet fads to the addition of protein in food products like sports bars and ice cream. Consumers can be left wondering how much protein they truly need.

The 2015 Dietary Guidelines for Americans recommend eating a variety of protein-rich foods, including lean meats and poultry, seafood, eggs, beans, peas, nuts, seeds, and soy products. Some dairy products, such as Greek yogurt and cottage cheese, are also good sources of protein. Whole grains, whole-grain products, and vegetables all contain some protein.

It is recommended that healthy adults consume 0.8 grams of protein per kilogram of body weight per day. Protein needs increase during periods of growth, pregnancy or lactation, infection, and injury such as trauma or surgery. Athletes in particular need more protein for muscle growth and repair. Depending on the type of training, needs range from 1.2 – 2 grams of protein per kilogram of body weight per day. Eating high-quality protein within two hours after exercise can help with this process.

Plant proteins are generally less digestible than animal proteins, which can be a concern for vegetarians. However, if vegetarians have a varied diet, that includes beans, legumes, nuts, seeds, whole grains, and colorful fruits and vegetables, they will likely get enough total protein

The recommended upper limit of protein intake is 30-35 percent of total calories in the diet; however, research is unclear as to how much protein should make up a single meal. Some research indicates that the body can only make use of a certain amount of protein at a time— about 20-30 grams—to build muscles. Other studies do not support a practical upper limit to protein intake at a meal. It appears the difference in these conclusions is due to what foods were eaten at meals, sources of protein, and desired outcome of protein intake. Specifically for muscle building, 30 grams at a time appears beneficial.

Note that exceedingly high-protein diets can harm overall health. Elevated protein levels can cause dehydration, kidney damage, and bone and calcium imbalance. It is recommended to limit red meat such as beef, pork, and lamb to 12-18 ounces (cooked) per week. Avoid processed meat such as bacon, sausage, ham, hot dogs, and other deli meats due to their link to stomach and colorectal cancers.

Overall, protein is an essential part of our diet, and choosing plant-based and/or lean animal proteins will help keep the body healthy. Protein-rich foods should be paired with a variety of fresh fruits and vegetables as well as a small portion of whole grains for optimal meal structure. It is best to spread protein intake throughout the day to ensure all meals are complete and balanced.

For a chart of healthy protein choices, click here.

You might be thinking, why is a dietitian telling me not to diet? Don’t they put people on diets?

Well, it’s complicated. Let’s first define ‘diet’ in the context of this post. When I say diet, I am referring to an eating plan with rules focused on restricting foods, food groups, calories, etc. The diet’s primary measure of success is the manipulation of body size or maintenance of an ideal weight. Often these goals are set forth by a societal standard and not the individual person.

Diets also tend to moralize foods as good or bad, healthy or not healthy, clean or—for lack of a better word—dirty. The foods you eat on a diet and how much you eat are usually determined by external rules set forth by an individual or the diet itself, and not internal cues like hunger, fullness, and cravings.

Popular examples include the paleo diet, which heavily restricts highly processed foods along with grains, legumes, and dairy products; the ketogenic diet, a low-carbohydrate and high-fat diet that virtually eliminates fruit and root vegetables; or structured eating plans where you are counting points or calories throughout the day.

Nearly everyone has tried to diet and most have ended up feeling like a failure in one way or another. But it is not the individual who has failed; it’s the diet, because diets don’t work.

In the long term, diets are not sustainable. There is not a single randomized-controlled trial that can show sustained weight loss after two years on any diet. Within five years, 95 percent of dieters will regain all weight lost. Often, the regain will leave folks heavier than they were before the diet, because dieting can adversely affect your hormones and slow your metabolism.

It is absolutely possible to feel good and live a healthy lifestyle without dieting. Instead of the latest fad diet or obsessing over a food tracking app, try the following:

Forget the black and white thinking.

Labeling foods as good or bad makes it really difficult to listen to hunger, fullness cues, and cravings.  Think of all foods as one big, neutral shade of gray. There is a place for every food in a balanced, varied diet. Remove the stigma placed on certain foods and the pedestal we put on other foods. That’s right, have your cake and eat your kale too.

Instead of focusing on weight or body size, focus on how you feel.

What health-promoting behaviors will help you feel good? Make a list of these items: things like eating more vegetables, going for evening walks, taking an exercise class that you enjoy, or cooking dinner for your family. Identify the behaviors that make you feel good but that you may not be doing enough of, and vice versa. These behaviors and the frequency with which we practice them make a difference in long term health, not micromanaging our diets or weight.

Seek out help from a registered dietitian with non-diet, weight neutral philosophies.

Our relationships with food are complicated. It can be extremely hard to break up with dieting and the diet mindset. These specialized dietitians can help guide you on a path of diet freedom and a more positive relationship with food, and help you identify the health-promoting behaviors that can fit within your lifestyle.