Animal-based proteins are of high quality because they provide each of the essential amino acids you need. Mixed foods, such as milkshakes, can also help you increase your protein intake. Someone on a 2,000-calorie diet should get 5.5-oz.-equivalents of protein foods per day to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Choose nutritious foods that are low in saturated fat and cholesterol.
Beef, Poultry and Eggs
Beef, poultry and eggs are excellent sources of high-quality protein, with 21 g protein in a 3-oz. serving of ground beef, 26 g protein in 3 oz. of top round beef, 29 g protein in 3 oz. skinless chicken breast and 6 g protein in a large egg or egg white. Essential nutrients in meats and eggs include iron and vitamin B12. Limit your intake of saturated fat and cholesterol by choosing lean cuts of beef, skinless white-meat chicken or turkey and egg whites.
Fatty Fish and Shellfish
Fatty fish and shellfish are protein-rich foods, with about 20 to 25 g protein in a 3-oz. serving. They are rich in long-chain omega-three fatty acids, which may lower your risk for heart disease, and the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommends eating two servings per week. Fatty fish, such as salmon, herring, sardines and anchovies, are naturally rich in calcium and vitamin D. Shellfish, such as shrimp and scallops, are lower-calorie options for protein and omega-three fats.
Dairy
Cottage cheese has 28 g protein per cup, plain yogurt has about 8 to 13 g per cup, cheddar cheese has 7 g per oz. and milk has 8 g protein per cup. Dairy products are high in calcium, which is an essential mineral for building and maintaining strong bones. Cottage cheese is the best source of protein, but it is lower in calcium and higher in sodium than milk and yogurt. Someone on a 2,000-calorie diet should get three servings of dairy products per day to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Milkshakes
Milkshakes with milk or yogurt can be high in protein as well as calcium, vitamin D and potassium. Make them with fruit, such as berries, bananas or peaches, for dietary fiber and extra vitamins and minerals. Ice cream adds flavor and a small amount of protein, but it may be high in calories, added sugars and saturated fat. Increase the amount of protein in your milkshake by adding whey or soy protein powder, peanut butter or flaxseed.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Iowa State University Extension: Eat to Compete: Protein
- Linus Pauling Institute Micronutrient Information Center; Nuts; Jane Higdon; December 2005
- U.S. Department of Agriculture: Beef Products
- U.S. Department of Agriculture: Dairy and Egg Products
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