In the age of sports shakes, nutrition bars and supplement pills, it can be a challenge to stay healthy and natural. The best way to avoid inundating your body with drugs is to learn about whole, natural, healthy foods that are rich in protein and amino acids. Whole foods contain two types of protein: complete and incomplete. A complete protein food is one that contains all the essential amino acids your body requires but cannot manufacture on its own. Incomplete proteins have some but not all the essential amino acids, but can be combined with other incomplete proteins to make a complete protein food. The best natural diet contains both types of protein.
Fish
Freshwater fish and seafood are loaded with protein and heart-healthy fats like omega-3 fatty acids. One 3oz. serving of tuna can contain up to 25g of protein and 5g of natural fat. Omega-3 fatty acids are responsible for balancing your leptin levels, the chemical in charge of appetite and metabolism. Keep your diet natural by avoiding fish sticks and other breaded fish.
Legumes
Beans and other legumes are loaded with protein and low-glycemic carbohydrates. A 1-cup serving of kidney beans has nearly 15g of protein and 40g of carbs. Legumes and beans are incomplete proteins, meaning they must be combined with other protein sources to provide all the essential amino acids. You can do this by using beans to supplement complete proteins like meat or eggs, or combining beans with other incomplete proteins such as durum-based pastas or whole-grain bread. Buy natural, fresh beans or canned beans stored in water rather than those with sugar added.
Eggs
Eggs are a rich source of natural protein and fat. One large egg contains 6g of protein and 5g of fat, as well as hearth-healthy high-density lipoprotein, HDL, cholesterol. HDL cholesterol is heart healthy, as opposed to low-density lipoprotein, LDL, but you may still want to limit how much you eat. If you consume several eggs remove the yolk, which contains most of the fat and cholesterol.
Lean Meat
Pork, beef, venison, bison and other red meats are an excellent source of protein you can find in whole foods. One 3oz. serving of lean ground beef contains 22g of protein and 15g of fat. Wild game has less fat, but can be hard to find and is generally more expensive. Grill meats or drain the fat to reduce your intake of fat.
Poultry
Chicken, turkey, duck, pheasant and other bird meat is another way to get protein naturally. A single chicken breast contains nearly 35g of protein while packing less than 5g of fat. All meats are sources of complete proteins and don't need to be combined with other foods. Don't buy unnatural chicken products like luncheon meats or breaded chicken dinners.
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