Protein is one of the macronutrients that you need to consume at each meal. It is the building block of tissues in your body. In addition to this, protein strengthens your bones, teeth and nails, and even helps your immune system fight foreign invaders. Eat a variety of lean types of proteins to avoid consuming to many calories. About 10 to 35 percent of your total calories should come from protein, recommends the Centers for Disease Control and Prevention.
Fish and Seafood
Fish and seafood are lean meats that provide high amounts of protein, but minimal fat. Healthy lean fish includes salmon, tuna, cod, haddock, flounder, tilapia and trout. A 5 oz. serving of any of these fish provides 35 g of protein. Enjoy your favorite shellfish, such as clams, crab, lobster, scallops and shrimp. A 3 oz. serving of any of these shellfish contains 21 g of protein.
Beef and Pork
Lean cuts of beef include trimmed chuck roast, sirloin steak, flank steak and tenderloin. Medium-fat beef includes ground beef, corned beef, short ribs and meatloaf. An 8 oz. portion of any of these cuts provides 56 g of protein. Canadian bacon, pork rib or pork tenderloin are lean cuts that provide 42 g of protein per 6 oz. serving. Medium-fat pork sausage or pork cutlets also provide 42 g of protein per 6 oz. serving.
Poultry
Lean types of poultry include chicken breast and light turkey meat. Poultry provides 28 g of protein for each 4 oz. serving, reports the American Dietetic Association. Medium-fat cuts of poultry, such as chicken with skin, dove, pheasant, wild duck, goose and ground turkey have higher amounts of fat, but the same amount of protein.
Vegetarian Sources
You can get the protein you need from vegetarian sources as well. Three strips of soy-based "bacon" have 7 g of protein. Vegetable-based "beef" or "sausage" crumbles provide 14 g of protein per 1/2 cup portion. Various types of beans, including black, kidney, lima, garbanzo, pinto, navy and white, all contain 4 g of protein for a 1/4 cup serving. An 8 oz. veggie burger has around 20 g of protein.
Nuts and Spreads
Nuts and nut spreads are simple snacks that provide additional protein. One serving of nuts is six almonds, six cashews, ten peanuts, four pecans or 16 pistachios. Each of these servings have about 2 g of protein. A 1 tbsp. serving of peanut butter, almond butter or soy nut butter each contain 7 g of protein.
References
- American Dietetic Association: Exchange Lists for Weight Management, 2008
- Centers for Disease Control and Prevention: Protein
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