How to Cut Back on Protein

By Belinda O’Connell, MS, RD, CDE

Most Americans get more than twice the amount of protein they need. Follow these tips to keep the amount of protein you eat in a healthy range:

•  When you eat meat, keep your portion small—about three ounces (cooked) at a sitting.

• Don’t drink milk at every meal. When you do have milk, drink no more than eight ounces per serving. 

• Eat one meal each day that is light in protein. For example, you can have a bowl of cereal or oatmeal for breakfast. Or at dinner, try spaghetti with tomato-mushroom sauce or pesto or a vegetable stir-fry without added meat.

• Use recipes that require only small portions of meat for main meals, such as stir-fries, stews, casseroles and kabobs.

• Limit snacks that are high in protein, such as cheese, peanut butter, meat sandwiches, milk, yogurt and nuts.

•  Choose fish, poultry, egg and soy products instead of red meats. Some studies suggest that these proteins may be easier on the kidneys.

•  Limit high-sodium protein foods. These include processed lunch meats and cheeses; smoked meats, such as bacon; regular canned tuna; hot dogs; breakfast sausage; and fast foods.