High protein diets have gained popularity, because protein is an important factor in maintaining and building lean body mass, repairing and rebuilding broken tissue and fueling the body for exercise. Many food sources of protein come from animal products, but there are plenty of high protein vegetarian choices as well. Protein foods have the potential for a high fat content, so choose carefully to avoid added calories.
Red Meat
Red meats are very high in protein, but their fat content is variable. Leaner cuts will be higher in protein per ounce and lower in calories. For example, a 3-oz. extra lean beef patty has about 21g of protein, 12g of fat and 195 calories, whereas a regular fat beef patty has 19.5g of protein, 15g of fat and 210 calories. The fat found in red meat is saturated fat, which is associated with heart disease, high blood pressure and stroke.
Fish and Poultry
Fish and poultry can be lean and healthy choices for a high protein dish. One ounce of chicken, turkey, tuna, salmon or lobster contains anywhere from 6 to 8 g of protein with only 2 to 4 g of fat and 50 to 80 calories. Be sure to remove the skin from chicken and turkey to avoid consuming too much saturated fat. The fats found in salmon and tuna are unsaturated fats, which promote heart health.
Vegetarian Choices
Plant-based proteins are usually low in fat and always cholesterol free. Vegetarians must plan their diets carefully to consume complete proteins, which are foods that contain all the amino acids. Animal products are complete proteins, but plant sources are not. By combining foods, for instance beans and rice, you can make a complete protein. Soy burgers and other meat analogs are usually complete proteins. Other sources of vegetarian protein include almond butter, tofu, edemame and hummus. The nutrition values for these foods vary widely, from 3 to 13 g of protein, 1 to 8 g of fat, and 40 to 140 calories per serving. Read the nutrition facts labels on vegetarian products to get an accurate measurement of nutrients.
Protein Supplements
Protein supplements are widely available. In virtually every isle of the grocery store, you will find protein breakfast bars, meal replacement bars, shakes, powders and smoothies. Most are made of whey and casein, which are proteins found in cow's milk. These products can be very helpful in increasing your daily protein intake, but many contain high amounts of added sugars and high fructose corn syrup, so consume these in moderation.
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