Milly Gaines
Protein is an essential part of a balanced diet, offering a range of health benefits, from boosting muscle formation to helping you feel full. However, with so many protein sources available, it can be challenging to choose the right ones. Meat, for example, is a good source of protein, but some varieties contain unhealthy amounts of saturated fats and sodium. To make wise protein choices, opt for leaner meats, such as skinless chicken breasts, and plant-based proteins, including quinoa, legumes, and tofu. It's also important to vary your protein sources to ensure you get all the vitamins, minerals, and nutrients needed for optimal health.
| Characteristics | Values |
|---|---|
| Wise protein choices | Lean meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products |
| Why choose lean protein? | Lean protein sources are lower in saturated fat and calories, and they can help maintain a healthy weight |
| Examples of lean protein | Skinless chicken parts, boneless skinless chicken breasts, turkey cutlets, lean turkey, roast beef, ham, low-fat luncheon meats, salmon, anchovies, trout, peanut butter, almond butter, pistachios, cashews, sunflower seeds, Greek yogurt, skim milk, reduced-fat cheese, egg whites, quinoa, legumes, tofu |
| Benefits of protein | Protein is essential for growth and development, repairing and building cells and tissue, and plays a role in body processes such as blood clotting, fluid balance, and immune response |
| Risks of excessive protein intake | Dietary imbalance, inadequate intake of carbohydrates and fats, weight gain, and increased risk of kidney stones |
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What You'll Learn
Lean meats and poultry
When choosing meats, opt for leaner options such as 93% lean ground beef, pork loin, and skinless chicken breasts. Lean meats are lower in saturated fat and calories, promoting a healthy weight. You can also try lean turkey, roast beef, or ham for sandwiches instead of higher-fat options like bologna or salami.
If you're a fan of pork, look for the word "loin" or "chop" to find leaner cuts. Be sure to trim any excess fat from the meat to further reduce fat and calorie intake. Pork is also a good source of B vitamins, selenium, and zinc.
When it comes to poultry, white meat is generally leaner than dark meat. Chicken and turkey breasts are excellent sources of lean protein, but be sure to remove the skin to reduce the fat content. You can also try turkey cutlets, which are a very lean option.
In addition to being a good source of protein, lean meats and poultry provide a variety of nutrients that support overall health and well-being. However, it's important to be mindful of your overall intake, as excessive red meat consumption has been linked to an increased risk of certain cancers.
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Seafood
It is generally accepted that seafood is a high-quality source of protein and that seafood consumption provides health benefits to growing children, adolescents, and the elderly. Fish protein, a major micronutrient in fish, plays an important role in human nutrition worldwide. Seafood contains functional components that are not present in terrestrial organisms. These components include n-3-polyunsaturated fatty acids (PUFAs), such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which aid in the prevention of arteriosclerotic and thrombotic disease.
In addition to the health benefits of seafood, it is also a satisfying and complete source of protein that can be incorporated into meals or snacks. Canned tuna, for example, is a classic and convenient snack or lunch option. It's easy to take on the go and can be paired with crackers or used in pasta salads or sandwiches. One 5-ounce can of light tuna contains 27 grams of protein and only 1.3 grams of fat when canned in water.
For those who enjoy cooking and eating fish, there are numerous options with varying levels of protein content and additional nutritional benefits. Snapper, for instance, is a good source of vitamin A, selenium, omega-3 fatty acids, choline, and potassium. A 3-ounce serving of cooked snapper provides 22.4 grams of protein, 109 calories, and 1.5 grams of fat. It has a mild flavour and a semi-firm, lean texture, making it a great choice for those concerned about heart health.
Another option is trout, which is a small, black-spotted fish. There are two species of trout: rainbow trout, which stay in freshwater their whole lives, and steelhead trout, which spend part of their lives in the sea. A 3-ounce serving of cooked trout provides 22.6 grams of protein and 162 calories. Trout is higher in calories than other high-protein fish because it is a fatty fish, with 7.2 grams of fat per 3-ounce serving. However, the fat in trout is mostly unsaturated fat, which is better for cardiovascular health than saturated fat. Trout is also a good source of calcium, B vitamins, magnesium, and potassium.
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Plant-based proteins
Wise protein choices to add to your diet
Protein is an essential part of a balanced diet. Protein-rich foods are great for boosting muscle formation and helping you feel full. However, with so many options available, it can be difficult to make wise choices. It is important to choose leaner options most of the time. Lean protein sources are lower in saturated fat and calories, and they can help maintain a healthy weight.
- Beans
- Peas
- Legumes
- Lentils
- Nuts and nut butter
- Seeds
- Soy and soy-based foods (such as tofu and edamame)
- Quinoa
- Whole grains (such as amaranth)
- Hemp seeds
- Spirulina
- Seitan (wheat meat or wheat gluten)
These plant-based proteins can be easily incorporated into your meals and snacks. For example, you can top your salad with tofu, sprinkle nutritional yeast over popcorn, or pair fresh fruit with nut butter.
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Dairy
For adults, dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option as it is high in protein and nutrients such as calcium, vitamins, and minerals. Cottage cheese is another dairy product that has an abundance of protein and calcium.
However, dairy products can be high in saturated fat, so it is recommended to choose low-fat dairy options and limit the amount of cheese consumed. For example, opt for skim or 1% milk and reduced-fat cheese. To make healthier choices, it is advisable to check the nutrition labels on dairy products to be mindful of their fat, saturated fat, salt, and sugar content.
It is worth noting that some people may need to avoid dairy products due to lactose intolerance or allergies. Lactose-free dairy products are available, which contain the same vitamins and minerals as standard dairy products, along with an added enzyme called lactase to aid digestion.
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Nuts and seeds
The variety of nuts and seeds available means that you can easily incorporate them into your diet. They can be enjoyed as a snack, sprinkled on salads, sauces, vegetables, or whole grains such as brown rice or quinoa. Some common nuts and seeds to include in your diet are:
- Almonds: Rich in calcium and vitamin E.
- Walnuts: A good source of folate, vitamin E, and alpha-linoleic acid (an omega-3 fatty acid).
- Peanuts and Pecans: Contain high levels of B vitamins.
- Hemp Seeds: Offer 9 grams of plant protein per 3 tablespoons, along with anti-inflammatory and essential omega-3 fats.
- Chia Seeds: Provide 2 grams of protein, 4 grams of fibre, and 78 milligrams of calcium per tablespoon.
- Flaxseeds: Contain 2 grams of protein and 3 grams of fibre per tablespoon.
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Frequently asked questions
Wise protein choices to add to your diet include lean meats and poultry, such as skinless chicken breasts, turkey cutlets, and pork loin. These options are lower in saturated fat and calories, helping you maintain a healthy weight.
There are many non-meat protein sources that can be part of a healthy diet. These include nuts and seeds (e.g. almond butter, peanut butter, pistachios), dairy (e.g. plain yogurt, skim milk, egg whites), and plant-based options like quinoa, legumes (beans, lentils, peas), and tofu.
The amount of protein you need depends on various factors such as your level of physical activity, age, sex, height, weight, and whether you are pregnant or breastfeeding. It is important to include a variety of protein-rich foods in your diet to ensure you are getting all the necessary nutrients and amino acids.
