Protein is one of the most important nutrients in your diet. The government's Dietary Guidelines Advisory Committee notes that protein offers nitrogen and amino acids--necessary building blocks for healthy growth and development. According to UCLA's Student Nutrition Awareness Campaign, your body needs 0.4g of protein for every 1 lb. you weigh; a 150-lb. person, for example, should consume 60g daily.
Poultry
According to UCLA's SNAC, chicken or turkey meat can offer between 24g and 27g of protein in a single 3-oz. serving. The Dietary Guidelines recommend you eat up to two servings of meat, including poultry, per day for the average 2,000-calorie diet. In terms of preparation, the guidelines suggest you remove any skin from your poultry to keep it low in fat and skip the fryer; instead, try broiling or roasting poultry to seal in flavor and juiciness without the fat.
Fish
According to the Harvard School of Public Health, a 6-oz. salmon steak offers 34g of protein with 18g of total fat, only 4g of which are saturated fat. Salmon is high in omega-3 fatty acids, making those 14g of non-saturated fat healthier than the fat found in steak, for example. The Harvard School of Public Health notes that you can lower your risk of heart disease by 36 percent just by eating 6 oz. of fatty cold-water fish -- like salmon -- per week. UCLA's SNAC calculates that most fish and shellfish offer between 18g and 22g of protein per 3-oz. serving.
Dairy Products
According to the DASH Eating Plan, recommended by the government in the Dietary Guidelines for Americans, fat-free and low-fat dairy products are rich sources of protein. For a 2,000-calorie diet, the DASH plan recommends up to three servings per day, in 1-oz. sizes for milk or yogurt or 1 1/2 ounces for cheese. UCLA's SNAC calculates that 1 cup of yogurt gives you 8g of protein, a 1-oz. slice of cheese provides 7g and ¾ cup cottage cheese provides a whopping 23g of protein.
Lentils
If you're looking for protein without the fat, lentils are a smart choice. The Harvard School of Public Health notes that one cup of cooked lentils gives you 18g of protein with less than 1g of fat. Keep the meal healthy by seasoning your lentils with spices instead of fat-filled cream sauces or sodium-laden hot sauce.
Soy-Based Foods
Soy derivatives include tofu, soy milk and soy patties, all of which contain lots of protein. According to UCLA's SNAC, you're best off with tempeh, an Indonesian soy cake. It has a surprising 24g of protein in a single ½ cup serving. If you're more partial to tofu, you'll get 10g of protein in 4 oz. Soy burgers prove to be a good meat alternative in terms of protein, providing approximately 12g per patty. If you're lactose intolerant, try soy milk for a protein boost of approximately 8g per cup.
Member Comments