Jeffrey Salazar
Protein is an essential part of a healthy diet and can be sourced from both plant and animal foods. The human body cannot store protein, so it is important to include it in your daily meals. A protein-rich diet can help with weight loss, muscle building, and overall health and well-being. To increase your protein intake, you can include a variety of foods in your diet, such as meat, fish, eggs, dairy, nuts, beans, lentils, and soy products.
| Characteristics | Values |
|---|---|
| Recommended dietary allowance (RDA) for protein | 0.36 grams (g) of protein per pound of body weight (0.8 g per kilogram) |
| Protein-rich foods | Meat, dairy products, nuts, some vegetables, grains, beans, eggs, seafood, cheese, soy, tofu, spirulina, hemp seeds, sun-dried tomatoes, guava, lentils, chickpeas, black beans, quinoa, peanut butter, Greek yoghurt, cottage cheese |
| Benefits of protein | Building and maintaining muscle mass, weight loss, feeling full after eating, lower risk of health conditions like heart disease and type 2 diabetes |
| Downsides of protein | High-protein diets that are predominantly made up of red meat or processed meat are linked to higher risks of cardiovascular disease and diabetes |
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What You'll Learn
Meat and Poultry
Lean meats such as chicken, turkey, beef, and pork are good sources of high-quality protein. They also provide important nutrients like iron and zinc. When choosing beef, opt for lean cuts like sirloin or filet, which have less fat than other cuts. Similarly, go for lean or low-fat pork options such as pork loin or tenderloin. Chicken and turkey are also healthy choices, especially when the skin is removed.
Bison meat is another excellent source of lean protein, offering less fat per serving than beef. It is becoming more widely available and can be used as a substitute in recipes that call for beef.
When it comes to poultry, chicken and turkey are good options. A chicken breast, for example, provides around 30 grams of protein per 100-gram serving. Similarly, cooked turkey breast is a great source of protein, providing about 28 grams of protein per 100-gram serving.
While red meat can be a part of a healthy diet, it is best to moderate your intake. High consumption of red meat, especially during adolescence, has been linked to an increased risk of certain health conditions, including cardiovascular disease, type 2 diabetes, and premenopausal breast cancer. Therefore, it is recommended to cut back on red meat and instead opt for plant-based proteins, fish, and poultry more frequently.
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Fish
The American Heart Association recommends eating fish at least twice a week as part of a healthy diet. Fish is also rich in omega-3 fatty acids, which are important for brain health and reducing inflammation. Additionally, fish is a great source of vitamins and minerals, such as vitamin D, calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium.
There are many types of fish that are high in protein, including salmon, trout, cod, pollock, snapper, tilapia, grouper, tuna, mackerel, halibut, and sardines. Salmon, for example, is not only a great source of protein but is also rich in omega-3 fatty acids, which are beneficial for heart health. Similarly, trout is another fatty fish that is rich in omega-3s and is a good source of calcium, B vitamins, magnesium, and potassium. Cod, specifically Atlantic cod, is higher in protein than its counterpart, Pacific cod, and is also a good source of selenium, omega-3 fatty acids, and vitamins A, D, and E. Pollock, a member of the cod family, is low in fat and calories, and provides 16.5 grams of protein per cooked 3-ounce serving.
Other fish, such as snapper and tilapia, are also protein-rich options. Baking, marinating, and grilling are ideal methods to prepare snapper while keeping fat and calories low. Tilapia is one of the cheapest seafood options and provides 26.2 grams of protein per serving. It is also high in omega-3 fatty acids and vitamin B12. However, it is important to note that tilapia is also high in omega-6 fatty acids, which can increase inflammation, so health experts recommend eating it no more than two to three times a week.
Canned tuna is a convenient and budget-friendly option that provides 25.5 grams of protein per serving. It is also loaded with vitamin D, potassium, iron, and iodine. Mackerel, another oily fish, provides 18.6 grams of protein per 3.5-ounce serving and is an excellent source of omega-3 fatty acids, which can help lower the risk of heart disease and stroke. Sardines, another fatty fish, provide 7 grams of protein per ounce and are rich in omega-3s, vitamin B12, vitamin D, and calcium.
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Dairy
If you are lactose intolerant, you can opt for other dairy products such as whey protein powder, which is a natural byproduct of making cheese. Whey protein powder is a convenient way to add a large amount of protein to your diet quickly. However, it is highly processed, so it is recommended to eat high-protein dairy foods instead.
If you are on a dairy-free diet, there are still ways to get your daily dose of protein. For example, you can consume seeds, such as hemp and pumpkin seeds, which contain nearly 10 grams of protein per ounce. Soy is also a great alternative, as soybeans contain all the amino acids needed for adequate nutrition. You can include soy in your diet in the form of soy milk, beans, tofu, or tempeh. Additionally, eggs are another lactose-free source of protein, with about six grams of protein per egg.
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Nuts and Seeds
Kathleen Benson, a certified registered dietitian with Top Nutrition Coaching, says, "Nuts and seeds offer more than just protein. They are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health."
Some nuts and seeds that are particularly high in protein include:
- Pumpkin seeds, which contain almost double the protein of most other nuts and seeds.
- Pistachio nuts, which are a complete protein and provide as much protein as one egg.
- Chia seeds, which provide 2 grams of protein per tablespoon.
- Hemp seeds, which provide 10 grams of protein per tablespoon.
- Hazelnuts, which have a sweet, buttery, toasted flavour, making them a delicious source of protein.
- Cashews, which are technically seeds, are high in protein and contain several important vitamins and minerals.
- Almonds, which are a nutritious tree nut rich in essential nutrients like fibre, vitamin E, manganese, and magnesium.
There are endless ways to include nuts and seeds in your daily meals. You can sprinkle a few into salads, sauces, vegetables, or whole grains such as brown rice or quinoa. You can also make a protein-rich trail mix by mixing Brazil nuts with other nuts and seeds, dried mango, and dark chocolate chunks.
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Legumes
Chickpeas, for example, are a great source of fibre and protein, with 7.05g of protein per 100g of cooked chickpeas. They may also support the growth of beneficial gut bacteria and the production of short-chain fatty acids in the colon, although more research is needed to confirm this. Hummus, which is primarily made from chickpeas, is another good option to include more legumes in your diet.
Lentils are another protein-rich legume, providing plenty of iron, fibre, folate, magnesium, potassium, copper, and manganese. They are also a great option for vegetarians and vegans, as they are inexpensive and quick to cook.
Peanuts, which are also legumes, offer a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. They have been linked to a lower risk of several health issues, including heart disease, stroke, cancer, and diabetes.
Other legumes to consider include pinto beans, lima beans, and black beans. These are all excellent sources of fibre, vitamins, minerals, and protein.
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Frequently asked questions
Protein can be found in both plant and animal sources. Animal sources include meat, eggs, and dairy products, while plant-based sources include beans, lentils, nuts, seeds, and soy products. Fish is also a great source of protein, particularly fatty fish like salmon, which is also high in omega-3 fats.
The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram). However, this may vary depending on your physical activity level, medical history, and weight loss goals. If you're looking to lose weight, a high-protein diet can help you feel fuller for longer and reduce muscle loss.
Try incorporating protein-rich foods into each meal and as snacks. For example, you could add eggs, nuts, or beans to your meals, or snack on Greek yoghurt, cottage cheese, or nuts. If you're short on time, protein powder can be a convenient way to boost your protein intake.
