A high-protein diet may enhance appetite control, weight loss and lean muscle growth. Though temporary high-protein diets are generally considered safe and potentially beneficial, according MayoClinic.com, those that severely restrict carbohydrates or contain rich amounts of unhealthy fats, can pose serious health problems. For best results, consume protein-rich foods as parts of a nutritious, well-balanced diet and seek guidance from your doctor or dietitian before attempting weight loss.
Fish and Seafood
Fish and seafood provide valuable amounts of protein and important nutrients, such as iron, zinc, calcium and vitamin D. Fatty fish, such as salmon, albacore tuna, halibut, mackerel, sardines and lake trout, also provide omega-3 fatty acids --- healthy fats that help reduce inflammation, enhance brain function and improve heart health. Six ounces of salmon contains 34 grams of protein and provides a healthy alternative to porterhouse steak, which is rich in protein but also high in saturated fat, according to the Harvard School of Public Health. Replace high-fat meats and processed meats with fish or seafood regularly for maximum benefits. To maintain the low-fat nature of your fish and seafood dishes, select low-fat cooking methods, such as broiling, steaming, baking and grilling in light amounts of olive or canola oil.
Low-Fat Dairy Products
Low-fat dairy products can help you meet your protein needs and your needs for calcium and vitamin D -- the two primary nutrients involved with healthy bones and preventing osteoporosis. While most Americans consume more than enough protein daily, according to the Dietary Guidelines for Americans, many consume deficient amounts of calcium and vitamin D. To prevent such deficiencies, they recommend at least three servings of skim or low-fat milk per day as part of a 2,000 calorie diet. While high-fat dairy products, such as whole milk, heavy cream and full-fat cheeses, increase your risk for high cholesterol and heart disease, low-fat dairy products promote overall wellness. For this reason, select low-fat options most often. Examples of protein-rich foods and beverages made with low-fat dairy products, include low-fat yogurt and fruit smoothies, skim or low-fat lattes, veggie pizza topped with low-fat cheese and low-fat pasta Alfredo.
Legumes
Legumes, including beans, lentils and peas, are podded vegetables that contain rich amounts of protein and nutrients, such as iron and B vitamins. In addition, beans are one of the world's best sources of fiber, according to the American Dietetic Association, which helps keep you fuller longer between meals and enhances digestive health and healthy cholesterol levels. Legumes are also affordable and versatile, providing simple, nutritious additions to salads, soups, casseroles, Mexican dishes and dips. Replacing red meat with legumes in chili and other dishes regularly can help keep your saturated fat intake low. Since all legumes offer unique blends of nutrients and various flavors and textures, incorporate a variety into your diet. According to the American Dietetic Association, one-quarter cup of beans is equal to one ounce of meat in terms of protein.
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