Protein is an essential part of a healthy diet because it builds bone, maintains the integrity of muscles and organs, and supports a healthy immune system. Many people get their daily recommended amount of protein by eating meat and fish, but vegetarians must look to other dietary sources in order to stay healthy.
Eggs
Eggs are an excellent, low-cost source of protein. One egg is worth about 5.5g of protein (which translates to about 11 percent of recommended daily protein intake) according to The World's Best Foods website. While egg yolks are high in cholesterol, egg whites are almost entirely protein. You can reduce your cholesterol intake by making an omelet or other egg dish removing some of the yolks from the eggs.
Legumes
Foods such as beans, peanuts and lentils are all categorized as legumes. They are full of protein and fiber, and they are versatile enough to be cooked into various meals. Additionally, according to the Journal of the American College of Nutrition, legumes supply complex carbohydrates and essential vitamins and minerals to the diet, and they are low fat, low sodium and cholesterol free. Eat legumes on their own or as part of dishes such as tacos and chili.
Soy Products
Though soybeans are legumes, soy is so versatile that it falls into a category of its own. According to a 2003 article from the Journal of Perinatal Education, soybeans are the only edible vegetables that contain every one of the eight essential amino acids. Soybeans are also full of fiber, calcium, zinc, iron and B vitamins. Soy can be found in products such as tofu, soy milk, soy yogurt, burgers, bacon, sausage, hot dogs and other meat substitutes.
Nuts and Seeds
Nuts are seeds that are covered by a hard shell. Seeds are within fruits of plants, and they are able to produce a new plant. Nuts contain extra vitamins and minerals such as vitamins A and E, phosphorus, fiber and potassium. Seeds, in addition to protein, contain zinc, iron and phosphorus. Nuts and seeds can be added to foods like salads and baked goods, or they can be eaten plain as a snack.
Dairy
Dairy foods such as milk, cheese and yogurt are excellent sources of daily protein. In fact, research conducted by the University of Adelaide in 2002 suggested that such dairy products may even be a healthier source of protein than protein found in red meat. According to what the research found, dairy products that are rich in protein may more effectively help a person lose weight, and they may offer a person more protection against colon cancer.
Non-fat or low-fat dairy products are best for daily consumption, while cheeses and ice cream that are high in fat are better as treats. Also consider adding powdered milk to dishes such as casseroles, in order to add protein and calcium to your diet.
Member Comments