Protein and Your Health in Grand Rapids, Michigan

Protein is a vital nutrient your body needs to grow, repair cells, and function properly. For people living in Grand Rapids, MI—where cold winters, active outdoor summers, and an aging population all affect health—getting enough high-quality protein each day is especially important.

You can find protein in a wide range of foods, including both animal and plant sources. Most adults in West Michigan can meet their protein needs through a balanced diet without supplements.

How Much Protein Do You Need?

Your protein needs depend on:

  • Age
  • Sex
  • Body weight
  • Activity level
  • Overall health and medical conditions

In general, most healthy adults in Grand Rapids can meet their protein needs by including a source of protein at each meal and snack. If you have kidney disease, liver disease, or other chronic conditions, your doctor at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health may recommend a specific protein target.

If you’re unsure how much protein you need, you can:

  • Talk with your primary care provider
  • Schedule a visit with a registered dietitian through local health systems or the Kent County Health Department

What Is Protein Made Of?

Proteins are made from smaller building blocks called amino acids.

  • There are about 20 amino acids your body uses.
  • Your body can make 11 of these on its own – these are called non-essential amino acids.
  • The other 9 are called essential amino acids because your body cannot make them; you must get them from food.

Your body uses amino acids to:

  • Build and repair muscles and bones
  • Make enzymes and hormones
  • Support your immune system
  • Provide energy when needed

The nutritional value (or “quality”) of a protein is based on how much of each essential amino acid it contains.

High-Quality vs. Other Protein Sources

High-Quality (Complete) Proteins

These foods contain all 9 essential amino acids in good amounts:

  • Lean meats: beef, pork, lamb
  • Poultry: chicken, turkey
  • Fish and seafood: salmon, trout, whitefish (popular across the Great Lakes region)
  • Eggs
  • Dairy: milk, Greek yoghurt, cheese, cottage cheese
  • Soy products: tofu, tempeh, soy milk
  • Some grains and seeds: quinoa, amaranth

Grand Rapids residents can find many of these options at local grocery stores, Fulton Street Farmers Market, and neighborhood markets that feature Michigan-raised meat and dairy.

Plant Proteins

Many plant foods contain protein but may be low in one or more essential amino acids. These include:

  • Beans: black beans, kidney beans, pinto beans, cannellini beans
  • Lentils
  • Chickpeas
  • Split peas
  • Nuts: almonds, walnuts, cashews, hazelnuts, macadamias, pine nuts
  • Seeds: sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds
  • Whole grains: oats, brown rice, whole wheat, barley

If you follow a vegetarian or vegan diet in Grand Rapids, you can still meet your protein needs by eating a variety of these plant-based foods every day.

Combining Plant Proteins

You do not need to “combine” proteins in the same meal, but eating a variety of plant foods over the day helps you get all essential amino acids.

Examples:

  • Whole grain toast with baked beans
  • Hummus with whole grain pita
  • Rice and beans
  • Lentil soup with whole grain bread
  • Peanut butter on whole wheat toast

These combinations provide an amino acid profile similar to animal-based protein.

Food Sources of Protein

Animal-Based Protein Sources

  • Lean meats:
    • Beef, pork, lamb
  • Poultry:
    • Chicken, turkey
  • Fish and seafood:
    • Fresh or frozen fish (including Great Lakes fish), canned tuna or salmon, shrimp
  • Eggs
  • Dairy products:
    • Milk
    • Yoghurt (especially Greek yoghurt)
    • Cheese (cheddar, mozzarella, cottage cheese, ricotta)

Plant-Based Protein Sources

  • Legumes:
    • All types of beans
    • Lentils
    • Chickpeas
    • Split peas
  • Soy products:
    • Tofu
    • Tempeh
    • Edamame
  • Nuts and nut butters:
    • Almonds, peanuts, walnuts, cashews, hazelnuts, macadamias, pine nuts
    • Peanut butter, almond butter, tahini (sesame seed paste) – choose options with no added salt or sugar
  • Seeds:
    • Sunflower seeds
    • Pumpkin seeds
    • Sesame seeds
    • Chia and flaxseeds
  • Whole grains:
    • Oats
    • Quinoa
    • Brown rice
    • Whole wheat bread and pasta

Serving Sizes for Common Protein Foods

Approximate standard serving sizes of protein-rich foods include:

  • 65 g cooked lean meats (about 90–100 g raw)
  • 80 g cooked lean poultry (about 100 g raw)
  • 100 g cooked fish fillet (or one small can of fish)
  • 2 large eggs
  • 170 g tofu
  • 1 cup (150 g) cooked beans, lentils, chickpeas, split peas
  • 30 g nuts or seeds, or nut/seed butter (about a small handful)
  • 1 cup (250 ml) milk or fortified plant milk
  • ½ cup (120 ml) evaporated milk
  • ¾ cup (200 g) yoghurt
  • 2 slices (40 g) hard cheese

These portions can be adjusted based on your calorie needs, activity level, and guidance from your healthcare provider.

Getting Enough Protein Throughout the Day

Your body does not store protein the way it stores fat. Extra protein is either:

  • Used for energy
  • Excreted as waste
  • Stored as fat if you eat more calories than you burn

The most effective way to meet your daily protein needs is to eat moderate amounts at each meal and snack.

Simple Ways to Add More Protein

  • Breakfast
    • Add Greek yoghurt to oatmeal or cereal
    • Scramble eggs with vegetables
    • Spread cottage or ricotta cheese on whole grain toast
  • Lunch
    • Add beans or lentils to soups and salads
    • Use hummus as a spread on sandwiches or wraps
    • Top salads with nuts or seeds
  • Dinner
    • Add tofu or beans to stir-fries
    • Include a palm-sized portion of lean meat, poultry, or fish
    • Stir cannellini beans into vegetable soups or casseroles
  • Snacks
    • A small handful of nuts or seeds
    • Sliced vegetables with hummus
    • A carton of yoghurt or a glass of milk

During cold Grand Rapids winters, hearty bean soups, lentil stews, and chilli are excellent, warming, high-protein options.

Protein Needs as You Age

From around age 50, people naturally start to lose muscle mass, a condition called sarcopenia. This is especially important in Michigan, where icy sidewalks and slippery winter conditions increase fall risk.

Adequate protein, combined with regular activity, can help:

  • Maintain muscle strength
  • Support balance and mobility
  • Reduce the risk of falls and fractures

Tips for Older Adults in Grand Rapids

  • Include a high-quality protein at every meal (eggs, dairy, tofu, beans, lean meat, or fish).
  • Consider easy-to-chew options like yoghurt, cottage cheese, soft tofu, and tender stews.
  • Pair protein intake with light to moderate exercise, such as walking indoors at local malls, using community fitness centers, or participating in senior exercise programs.

If you’re an older adult or caring for one, talk with your provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or the Kent County Health Department about personalized protein recommendations.

Protein Deficiency: Is It a Concern?

True protein deficiency is rare in the United States, including in Grand Rapids, because most people eat more than enough protein.

However, deficiency may occur in people who:

  • Have very limited diets
  • Follow strict vegan diets without proper planning
  • Have chronic illness or poor appetite
  • Are older adults with low food intake

Possible Symptoms of Protein Deficiency

  • Muscle wasting or loss of muscle size
  • Weakness and fatigue
  • Slow growth in children
  • Swelling in feet and ankles (edema)
  • Anemia (low red blood cells, often due to iron deficiency)

If you notice these symptoms, contact your primary care provider or a registered dietitian in Grand Rapids.

Protein, Exercise, and Muscle Building

For most people, including those who are active:

  • You do not need large amounts of extra protein to build muscle.
  • Exercise (especially strength training) is what stimulates muscle growth.
  • Normal recommended protein intake is usually enough, even for athletes and weight-lifters.

Protein Around Exercise

After exercise—whether it’s a brisk walk along the Grand River, a workout at a local gym, or shoveling snow in winter—it can help to:

  • Have a source of protein plus carbohydrates soon after activity
    • Example: yoghurt and fruit, a turkey sandwich, or milk and a banana

This supports muscle repair and helps maintain your body’s protein balance, especially in older adults.

Protein Shakes, Powders, and Supplements

Most Grand Rapids residents do not need protein powders or shakes if they eat a balanced diet.

  • National surveys show that the average American gets more than enough protein from food alone.
  • Extra protein from supplements will not automatically build more muscle and may add unnecessary calories.

Protein supplements may be considered when:

  • You have very low appetite
  • You have increased needs due to illness or surgery
  • You are unable to meet your needs through food alone

Always talk with your doctor or a dietitian before starting protein supplements, especially if you have kidney or liver disease.

Risks of Very High-Protein Diets

Extremely high-protein diets can:

  • Put extra strain on the kidneys and liver
  • Increase loss of calcium, which can raise the risk of osteoporosis over time
  • Contribute to weight gain if overall calories are too high

Some fad high-protein diets are not balanced and may lack important nutrients like fiber, vitamins, and minerals. If you’re considering a high-protein diet, discuss it with a provider at one of Grand Rapids’ major health systems or Grand Rapids Public Health.

Local Support and Resources in Grand Rapids

If you have questions about protein, nutrition, or healthy eating:

  • Your GP / Primary Care Provider
    • Available through Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health
  • Registered Dietitians
    • Available in local hospitals, clinics, and private practices
  • Kent County Health Department & Grand Rapids Public Health
    • Offer community nutrition programs, education, and resources
  • Community centers, senior centers, and fitness facilities
    • Often provide wellness and nutrition education sessions

Key Takeaways About Protein for Grand Rapids Residents

  • Protein is essential for growth, repair, and daily body function.
  • Your body needs 9 essential amino acids, which must come from food.
  • Animal foods and soy products are high-quality (complete) proteins.
  • Plant proteins can fully meet your needs when you eat a variety of foods.
  • Most people in Grand Rapids can get enough protein from a balanced diet without supplements.
  • Adequate protein is especially important for older adults to maintain muscle and reduce fall risk, particularly during icy Michigan winters.
  • Very high-protein diets and unnecessary supplements can be harmful; always consult a healthcare provider before making major diet changes.

By choosing a mix of protein-rich foods at each meal and taking advantage of the healthcare and nutrition resources available in Grand Rapids, you can support your long-term health and well-being.