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| protein diets are hard for your kidneys to process and may damage them. |
| Recommended Daily Protein Intake |
| Age | Weight | Protein Needed |
| Children |  |  |
| 1 to 3 yrs. | 29 lbs. | 16 g. |
| 4 to 6 yrs. | 44 lbs. | 24 g. |
| 7 to 10 yrs. | 62 lbs. | 28 g. |
| Men and boys |  |  |
| 11 to 14yrs. | 99 lbs. | 45 g. |
| 15 to 18 yrs. | 145 lbs. | 59 g. |
| 19 to 24 yrs. | 160 lbs. | 59 g. |
| 25 to 50 yrs. | 174 lbs. | 63 g. |
| 51+ yrs. | 170 lbs. | 63 g. |
| Women and girls |  |  |
| 11 to 14 yrs. | 101 lbs. | 46 g. |
| 15 to 18 yrs. | 120 lbs. | 44 g. |
| 19 to 24 yrs. | 128 lbs. | 46 g. |
| 25 to 50 yrs. | 138 lbs. | 50 g. |
| 51+ yrs. | 140 lbs. | 50 g. |
| Pregnant women |  | 60 g. |
| Nursing mothers |  |  |
| First 6 months |  | 65 g. |
| Second 6 months |  | 65 g. |
| Complete versus Incomplete Proteins |
| Complete proteins (also known as animal proteins) contain all the amino acids you need, in the amounts you need, to stay healthy. They are found in foods such as eggs, meat, fish, poultry, milk and other dairy products. |
| Incomplete proteins (also known as vegetable proteins) lack one or more essential amino acids. The following plant foods are good sources of incomplete protein: legumes, including peanuts, dried beans, peas, and soybeans; grains, especially whole grains; and potatoes. |
| Vegetarians combine incomplete proteins, such as beans and brown rice, in order to form complete proteins and get all the essential amino acids. |
| The Energizers Carbohydrates |
| Carbohydrates are the sugars and starches that provide most of your body fuel and keep your central nervous system, and thus your brain, in |
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