Protein is an essential nutrient for a well-balanced diet. Protein is important for growth and development, maintaining and repairing cells, regulating body functions and building lean muscle. Protein contains building blocks called amino acids. Our bodies use 22 amino acids, including isoleucine, leucine and tryptophan. Eating a variety of proteins ensures your diet includes all amino acids. The World Health Organization recommends eating about 0.75 g of protein per day for every kilogram of body weight, which equals about 10 percent of your total calories.
Poultry
Poultry is an excellent source of protein. This category includes chicken, turkey, duck, goose, pheasant and quail. Remove the skin before eating and choose the white portions of poultry to limit the amount of saturated fat. An average portion of poultry contains about 42 g of protein and 3 g of fat. Poultry contains all essential amino acids, as well as calcium, copper, iron, zinc, potassium and phosphorus.
Beef
Beef is a major source of protein. One serving of lean beef contains 32 g of protein and 5 g of fat. A 4-oz. serving of beef provides 100 percent of the Recommended Dietary Allowance of vitamin B12. Beef is also an excellent source of vitamin B6, niacin, riboflavin, iron and zinc, which is necessary in the growth and development of muscles. Choose lean cuts of beef to reduce the risk of consuming too much saturated fat. Saturated fat is linked to an increase of cardiovascular disease and certain cancers.
Dairy
Dairy products are a good source of protein and calcium. To limit the amount of saturated fat from dairy, eat low-fat or nonfat versions. Milk, yogurt and cheese are examples of protein-rich dairy products. A serving of skim or nonfat milk provides about 7 g of protein and minimal traces of fat. A 4-oz. cup of plain low-fat yogurt provides 5 g of protein. You will get about 8 g of protein from 1 oz. of low-fat cheese.
Fish
Fish and shellfish provide not just protein but also omega-3 fatty acids. Omega-3 fatty acids help lower triglycerides, which are fat particles in the blood that increase your risk for heart disease. These fatty acids also improve the immune system and regulate blood pressure. It is recommended that you eat at least two servings of fish a week. A 3-oz. serving of fish like salmon, cod, flounder or trout provides about 17 g of protein.
Legumes
Legumes or beans are an excellent source of protein and have no cholesterol and very little fat. They are a great replacement for dishes made with poultry or meat. Beans help lower cholesterol, and the minerals in them help control blood pressure. Beans are considered an incomplete protein because they are missing some essential amino acids that meats provide. However, these missing nutrients can be paired with other plant foods or whole grains to make a complete protein. A 4-oz. portion of beans offers about 7 g of protein.
References
- "The Food Bible"; Judith Wills; 1998
- "The Mayo Clinic Diet"; The Mayo Foundation; 2010
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association; 1997
- "Nutrition for Women: The Complete Guide"; Elizabeth Somer; 1993
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