Keeping protein balanced means eating enough dietary protein to supply the needed amino acids to your body. Active people need more protein to stay balanced. For example, "Combat the Fat" author, Jeff Anderson, recommends about 1 g of protein per pound of body weight for those who are active. Failing to get adequate protein can slow down metabolism, trigger muscle loss and weaken the immune system due to high cortisol levels. Add these protein-rich foods to your diet to keep protein balanced.
Eggs
Eggs contain a protein called albumin, which digests readily in the human body and provides an excellent amino acids profile, according to "Supplements 101" by Jim Stoppani, PhD. In addition, they contain vitamins, minerals and heart-healthy monounsaturated fats. Eggs cook fast, offer an affordable source of high protein and travel easily when hard-boiled.
Dairy
Dairy products like milk, yogurt, cottage cheese, ricotta cheese and other cheeses provide high-quality whey and casein proteins. Besides being widely available, dairy products vary to fit into almost any diet. For example, grocers offer low-fat, fat-free and even lactose-free varieties of milk. As an added bonus, dairy contains high calcium to build strong bones, prevent body fat storage and increase fat burning, says David Zinczenko in "The Abs Diet."
Meat
An obvious source of protein, animal meats fill you up and provide some of the dietary saturated fat required by the human diet, says Jordana Brown in "The Usual Suspects." Meats offer versatility and fit into almost any diet. If you want low fat, stick to chicken and turkey breast products. For higher fat content look to beef and pork cuts of meat. However, these are generalities because you can get lean cuts of any meat.
Fish and Seafood
Seafood like scallops, shrimp, crabs and fish are generally high in protein and low in fat. Fatty fish represent the exception to the rule because they contain the polyunsaturated fat omega-3, which boosts fat burning and has many other health benefits, reports Matthew Kadey in "Five Fat Fighters." Seafood tends to have higher sodium content, which you should consider before making it a staple of your diet.
Beans
Soy beans provide the most protein available in vegetable form, making them a natural addition for vegetarians and others who cannot eat meat. Other beans like kidney, black, pinto and garbanzo beans also contain high protein, says Brown. Combine beans with rice for a vegetarian meal providing a complete source of all eight essential amino acids.
Grains
Rice, oats, wheat, barley and other grains contain a reasonable amount of protein. While they do not provide complete proteins, they complement other protein-rich sources. Choose low-glycemic and unprocessed grain varieties like brown rice and whole-grain breads and pastas. A pseudo-grain called quinoa contains very high protein for a grain, more fiber than brown rice and fewer carbohydrates.
Nuts
Nuts like almonds, peanuts, cashews, pistachios and walnuts contain high protein, as well as healthy sources of dietary fat. Zinczenko names almonds as the superstar of the group, but they all provide healthy nutrients for energy, high fiber and very low sugar. He recommends choosing the unsalted versions to keep your sodium levels in check.
References
- "Combat the Fat;" Jeff Anderson; 2008
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
- "The Abs Diet;" David Zinczenko; 2004
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Usual Suspects; Jordana Brown; January 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Five Fat Fighters; Matthew Kadey; January 2010
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