Protein is an essential component of a healthy diet. Fortunately, it is easy to get enough daily protein by incorporating low-fat, high-protein foods into meals and snacks. The best sources of natural dietary protein include meat, fish, poultry, eggs, milk, milk products, beans, nuts, seeds and whole grains. These top ten high-protein foods are distinguished as either complete or incomplete proteins; however, a balanced combination of foods from this list will ensure proper nutrition and protein intake and can be tailored to any type of diet.
Complete Proteins
The Centers for Disease Control and Prevention define complete proteins as those that provide all nine essential amino acids. With the exception of soybeans, the only plant-derived source of complete protein, animal products are the top complete-protein foods. Lean meats, seafood and poultry, as well as low-fat or non-fat milk and milk products are optimum choices for high protein content and overall health.
Incomplete Proteins
Incomplete proteins are those low in one or more of the essential amino acids, and include beans, nuts, seeds and grains. By combining complementary incomplete proteins, such as beans and rice or corn and beans, it is possible to get all nine essential amino acids and thus reap the same dietary benefits from plant-based proteins as those derived from animal products.
Vegetarian Diet
Vegetarians and vegans who limit or eliminate animal products from their diet can still get adequate dietary protein by eating a wide variety of plant-based, incomplete proteins and soy products. For more information on a balanced, protein-rich vegetarian diet, visit MyPyramid.gov and select "Vegetarian Choices."
Considerations
While animal products are the most complete sources of dietary protein, many are also high in saturated fat and cholesterol. Choose lean meat, skinless poultry and low or non-fat dairy products like yogurt, milk and cheese in order to avoid health problems associated with high fat foods. Other healthy adjustments include substituting egg whites for whole eggs and replacing meat with pinto or black beans in chili, soup and taco recipes.
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