People seeking to eat foods that are both high in protein and healthy can choose from a variety of options that include both plant and animal-based foods. Consumers can still enjoy proteins such as beef and fish without compromising their health simply by making informed choices when shopping. Varying choices from day to day and using healthy cooking methods can also boost the health benefits of high-protein foods.
Meats and Fish
Selecting leaner cuts of meat and health fish to add protein to your diet. The My Pyramid website suggests cuts such as round steaks and roasts for beef, tenderloin and center ham for pork, and the breast of chicken and turkey for poultry. In addition, healthy preparation of these foods, such as broiling or grilling rather than frying or sauteing, can help drain the fat off the meat. Grilled fish such as salmon or trout are also healthy options for protein-rich foods and contain omega-3 fatty acids that promote cardiovascular health.
Dairy and Eggs
Animal products such as dairy and eggs provide complete proteins and are often lower in cost per serving than foods such as meat and fish. According to the USDA National Nutrient Database, one scrambled egg provides 10 grams of protein, or 20 percent of the recommended daily allowance of protein for an adult woman. One serving of egg substitute also provides protein without the added fat and cholesterol from egg yolks. Choose low-fat or fat-free dairy products in place of whole-fat products whenever possible.
Soy
Food products made from soy, such as tofu, tempeh and soy milk, are high in protein without the higher amounts of saturated fat found in comparable meat or dairy foods. In addition, soy is the only plant-based source of complete proteins. Soy provides fiber, vitamins and minerals necessary for a healthy diet. In addition, soy contains polyunsaturated fats that may promote heart health when eaten in place of saturated fats.
Plant-based Foods
Proteins derived from plants -- such as grains, legumes and nuts -- do not provide all nine essential amino acids in a single type of food. However, combining plant-based proteins can help you meet your protein needs, according to the Centers for Disease Control, or CDC. Legumes and nuts provide protein without the unhealthy saturated fats of animal products. Healthy combinations of plant-based proteins include nut-butter on whole grain bread, brown rice and black beans, or pita bread with hummus. According to the CDC website, consuming various plant-based proteins in a day, not necessarily in a single meal, provides all the essential amino acids needed by the body.
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