Protein provides amino acids -- the building blocks of lean tissue. Protein also contributes to lean tissue repair and healthy immune system and brain function. While meats are rich sources of protein, many non-meat foods and beverages supply significant amounts of protein and additional dietary benefits. Depending upon your gender, age, physical wellness and lifestyle, the Dietary Guidelines for Americans recommends a diet containing 10 to 35 percent protein. For specific guidance, discuss your wellness goals with a qualified dietary professional.
Legumes
Legumes are starchy vegetables that contain a blend of protein, fiber and nutrients. One cup of cooked lentils provides nearly 18 g of protein, while one cup of chickpeas supplies over 11 g. The American Dietetic Association recommends beans as valuable vegetarian sources of protein and calcium -- a nutrient that plays an important role in bone health. These attributes are particularly important in strict vegan diets, which are often low in calcium and protein-rich foods. Protein-rich dishes based upon legumes include vegetarian chili, vegetarian burgers, lentil soup, split-pea soup, chilled bean salads, hummus, refried beans and bean burritos.
Dairy Products
Dairy products, such as milk, yogurt and cheese, are also rich in protein and nutrients, including calcium and vitamin D. An 8 oz cup of low-fat yogurt provides approximately 13 g of protein. One cup of part-skim ricotta cheese supplies roughly 28 g. The Dietary Guidelines for Americans recommends that most people consume 3 cups of low-fat or fat-free milk or equivalent dairy products each day for optimum wellness. Since whole milk and high-fat cheeses are high in saturated fat, which may increase your risk for high cholesterol and heart disease, consume lower-fat varieties most often.
Soy Products
Soy is a bean variety used in many vegetarian and Asian-style foods and dishes. Since soybeans contain more protein than other legumes, soy-based foods are typically protein-rich, as well. One-quarter block of firm tofu, or soybean curd, provides close to 7 g of protein. One cup of soy milk provides roughly 11 g and, in many cases, calcium and vitamin D content similar to cow's milk. Dishes based upon soy protein include tofu stir-fry, fresh tofu salad, soy-based tempeh, textured soy protein and soy burgers. Frozen soy "crumbles" may be used in place of ground meat in vegetarian chili and pasta dishes.
Nuts and Seeds
Nuts and seeds provide healthy, unsaturated fat, nutrients such as calcium and magnesium, and protein. One oz, or approximately 24 almonds, provides roughly 6 g of protein. One ounce of sunflower seeds provides about 5.5 g. Since fats help your body absorb nutrients, incorporate nuts or seeds into nutritious meals and snacks for heightened benefits. Nut butters, such as peanut and almond butter, natural trail mix and flax seed cereals also provide valuable amounts of protein.
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