The protein food group is a necessary part of your daily meal plan. This food group contains a variety of foods to provide the proteins needed to maintain or rebuild body tissue, organs and muscle.
Meats
Meats or animal products are considered complete proteins because they supply all the amino acids the body is unable to make (vegetables do not). These include
beef, pork and lamb.
Beans
Beans are also a source of protein. They are an excellent choice for vegetarians because they provide protein, thiamine, folic acid, vitamin E and fiber. Although a great source, they are still considered an incomplete protein. Therefore, they should be eaten with whole grains. Try black beans, chick peas and green beans.
Fish
Fish supply protein as well as omega-3 fatty acids. Studies show these acids help to prevent coronary heart disease and are also considered great brain food.
Poultry
Poultry typically has less fat and cholesterol compared to red meat. However, both supply a sufficient amount of protein. Poultry includes chicken, turkey and duck.
Nuts and Seeds
Nuts and seeds provide proteins as well as essential fatty acids, vitamin E and fiber. Nuts can be filled with fat; however, they are filled with "good" fat (omega-3). Do not to indulge too much, and stick to 1 to 2 oz. per day. Eat almonds, walnuts, cashews and mixed nuts.
Eggs
Eggs are an excellent source of protein, but tend to be high in cholesterol. Removing the yolk and eating the whites will reduce the cholesterol while maintaining the protein and nutrients.
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