Dietary protein is essential for health. People need adequate intakes for making and maintaining cells and for normal growth and development. The Harvard School of Public Health says it is important to look at the whole picture when deciding on sources of protein in the diet. Protein foods low in saturated fat are preferred.
Fish and Poultry
The Harvard School of Public Health recommends that people eat more fish and poultry as a source of animal protein in the diet. A 3 oz. portion of white meat poultry without the skin contains 26g of protein, 4g of total fat and 1g of saturated fat, according to Tufts University. Diets high in saturated fat contribute to high blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. A 3 oz. portion of canned tuna packed in water contains 26g of protein, 1g of total fat and 0g of saturated fat. In addition to being a good source of protein, many fish, including salmon and tuna, also contain the heart healthy essential omega-3 fatty acids. As an animal product, both fish and poultry are complete sources of protein, meaning they contain all of the essential amino acids for human health.
Dairy Foods
Low-fat and nonfat dairy foods are also healthy sources of protein. In addition to being a good source of protein, dairy foods also provide calcium and fortified dairy foods provide vitamin D. An 8 oz. serving of skim milk contains 8g of protein and 0g of total fat or saturated fat. A 1/2 cup serving of 1 percent fat cottage cheese contains 14g of protein, 1g of total fat and 1g of saturated fat. An 8 oz, container of plain low-fat yogurt provides 11g of protein, 3g of total fat and 2g of saturated fat.
Soy
Soy is the only plant-based food that provides the body with all of the essential amino acids. In addition to providing the body with a good source of protein, soy foods also contain fiber, polyunsaturated fats, monounsaturated fats and phytochemicals. It comes in a variety of styles, including as a whole bean, nut, bean curd, fermented patty and milk. One cup of cooked soybeans contains 28g of protein and 10g of fiber, according to the World's Healthiest Foods website. A 1/2 cup serving of bean curd, known as tofu, contains 9g of protein, 5g of total fat and 1g of saturated fat.
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