Protein, a part of every cell of the body, requires replacement every day. Healthy women need about 46 g of protein per day, and healthy men need about 56 g per day, according to the Centers for Disease Control. Eating a balanced diet that includes meat, fish, eggs and dairy products can easily meet this goal without the need for adding protein shakes. Consider your overall health goals when choosing protein sources.
Types of Protein
Protein sources fall into two categories: complete and incomplete. A complete protein provides all nine essential amino acids, the building blocks of protein, which cannot be manufactured by the body. Animal proteins provide all the essential amino acids, while many plant sources are deficient in one or more of them. Some incomplete proteins, such as rice and beans, are called complementary proteins because they provide all nine essential amino acids when eaten together or on the same day.
Meat, Fish, Poultry and Eggs
Animal proteins are complete protein sources. Beef, pork, turkey, chicken and other meats are rich sources of protein, but some cuts also contain a lot of fat. Heart-healthy protein sources include lean cuts of meat, white poultry meat and many types of fish. Prepare meat and fish by grilling, baking or microwaving, and avoid preparation methods that involve frying, battering and otherwise adding fat. Eggs, another rich source of protein, should be baked, boiled or poached to avoid added fat.
Dairy Products
Milk, cheese, yogurt and cottage cheese provide varying amounts of complete protein. If you follow a heart-healthy eating plan, choose nonfat or reduced-fat dairy products. Those individuals with lactose intolerance, a condition that causes abdominal cramps, gas, bloating and diarrhea after eating dairy products, should look for lactose-free or reduced-lactose products. If you are lactose intolerant, you may be able to eat yogurt and hard cheese without experiencing unpleasant digestive symptoms.
Plant Sources
Fruits, vegetables, grains and nuts provide incomplete protein. Although meat, fish and poultry contain more protein per serving than most plant foods, a vegetarian can eat enough nonanimal protein sources to meet daily requirements. High-protein plant sources include legumes, peas, peanut butter, soy products, quinoa and oatmeal.
References
- Centers for Disease Control and Prevention: Protein
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- "Surgery for Obesity and Related Diseases 4"; ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patients; Linda Aills, R.D.; Jeanne Blankenship, M.S., R.D.; Cynthia Buffington, Ph.D.; et al; September 2008
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