Protein is vital for the growth and development of major parts of the body such as skin, muscles, organs and cells. MedlinePlus recommends two to three servings of healthy protein food options for adults per day. Consuming a variety of healthy foods will provide all the amino acids needed for the body. Consult with a registered dietitian for the healthiest high-protein food options.
Meat and Poultry
Poultry and meats such as beef, pork and lamb are all great examples of complete protein sources. Complete proteins are sources that provide all the essential amino acids needed by the body, reports MedlinePlus. When consuming animal protein, choose the leanest cuts to limit intake of saturated fat. The Harvard School of Public Health, or HSPH, recommends to limit intake of red meat and avoid processed meats such as deli meats and bacon. These foods have been reported increase the risk of colon cancer, reports the HSPH. Proper cooking methods and safe handling of poultry and lean meats can ensure food safety. Two to 3 ounces of lean meat or poultry are recommended daily as part of a healthy balanced diet, according to MedlinePlus.
Seafood
Seafood such as shrimp, tuna, cod, snapper and salmon are all excellent sources of protein. Besides providing the body with quality protein, certain seafood such as salmon and cod also contain high concentrations of essential fatty acids that may be beneficial to health. Fish contains much less saturated fat than red meat, according to the HSPH. MedlinePlus recommends 2 to 3 ounces of cooked fish as part of a nutritious, balanced diet.
Legumes and Nuts
A variety of legumes, nuts and seeds are great sources of quality protein. MedlinePlus reports that these foods are considered incomplete proteins, but they may be combined together to provide the body with all essential amino acids. Some examples of high-protein legumes include soy, peas, lentils, kidney beans, black beans and garbanzo beans. Soybeans are the only legumes that are considered to be a complete protein, according to MedlinePlus. Almonds, peanuts, mustard seeds and pumpkin seeds also provide sources of protein. Plant protein sources such as nuts, seeds and beans typically are good sources of vitamins, minerals, essential fatty acids and dietary fiber.
Dairy and Eggs
Eggs and dairy products such as milk, cheese and yogurt are healthy high-protein foods. The HSPH recommends consuming whole dairy products sparingly and replace them with skim or low-fat options. One whole egg or 1 ounce of cheese is equivalent to one serving of protein, according to MedlinePlus.
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