You need dietary protein to maintain your muscle mass and other body structures. All animal proteins are complete, which means that they contain each of the amino acids you need to get from your diet, but you can still meet your needs from plant-based proteins. The best dietary sources of proteins are high in essential nutrients and low in saturated fat.
Lean Protein
Lean animal proteins are excellent sources of high-quality protein, and a 3-oz. serving of ground beef, skinless chicken breast, pollock or shrimp provide about 15 to 30 g of protein per 3-oz. serving. Lean sources of protein may help you control your weight because they are low in fat and calories, and their protein can suppress your hunger because it is a filling nutrient, according to the Harvard School of Public Health. Choose lean cuts of beef without visible fat, skinless white-meat chicken or turkey, fish and shellfish.
Reduced-Fat Dairy
Cottage cheese provides 28 g of high-quality protein per cup, while yogurt and milk have about 8 to 13 g. Cheese, such as cheddar or Swiss, provides about 7 g per oz. Dairy products are natural sources of calcium, which helps build and maintain strong bones, and fortified choices provide vitamin D, which your body needs to absorb and use calcium. Get three servings of low-fat or fat-free dairy products to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Fatty Fish
Fatty fish, such as herring, salmon, tuna, sardines and mackerel provide about 20 to 25 g of high-quality protein per 3-oz. serving. These protein sources are higher in calories than lean proteins, but they provide long-chain omega-3 fatty acids, which may reduce your risk for heart disease when you eat two servings per week, according to the 2010 Dietary Guidelines from HHS. Fatty fish are naturally rich in calcium and vitamin D.
Legumes
Legumes -- beans, peas and lentils -- provide 13 to 18 g of protein per cup. They are rich in cholesterol-lowering dietary fiber, with about 6 to 9 g per cup, and excellent sources of potassium, which helps control your blood pressure. The protein in legumes is not complete, but you can meet your needs by eating a variety of plant-based proteins, such as from nuts and grains in addition to legumes, throughout the day. Someone on a 2,000-calorie diet should get at least quarter-cup servings of legumes per week, according to the HHS 2010 Dietary Guidelines.
References
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Legumes and Legume Products
- Linus Pauling Institute Micronutrient Information Center; Legumes; Jane Higdon; December 2005
- Iowa State University Extension: Eat to Compete: Protein
- U.S. Department of Agriculture: Finfish and Shellfish Products
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