Whether your a physically active or sedentary, protein is an essential part of your diet. It is necessary for the proper growth, maintenance and function of the body. By consuming a nutritionally balanced diet, you can get adequate amounts of protein without the use of protein powder supplements. Consult a registered dietitian for a full list of protein-rich foods.
Milk
Milk provides significant sources of protein. Milk is considered a complete protein source because it contains all the essential amino acids required by the body. Similar to a protein supplement, milk can conveniently consumed throughout the day to increase protein intake. One cup of 8 oz. of milk contains 8 g of protein. Dairy products typically also contain high amounts of saturated fats. Choose skim or low-fat milk options which provide the same amount of protein but fewer calories from fat. For a nutritious snack, blend milk together with ice and your favorite fresh fruits. In addition to protein, milk also provides essential vitamins and minerals necessary for health. Other dairy products such as cheese and yogurt also provide rich sources of protein.
Meat and Eggs
A diet that includes two to three servings of protein-rich foods daily will ensure adequate intake, notes Medline Plus. Other sources of complete proteins include animal-based products such as meats, poultry, fish and eggs. These foods can be a staple dish for breakfast, lunch or dinner. Choose leaner meats such as beef, lamb, chicken, turkey and fish. A 3 oz. serving of lean meat provides 21 g of protein. Some examples of high-protein fish include salmon, tuna, herring, flounder and cod. Fish also provide sources of essential fatty acids known as omega-3. Prepare poultry or beef without skin or solid fat to reduce fat content.
Beans and Nuts
You can also increase your protein intake by consuming a variety of legumes and nuts daily. Plant-based foods do not contain all essential amino acids and are considered incomplete proteins. However, you can still obtain all essential amino acids by consuming a balanced diet and combining a variety of plant-based foods in one dish. High-protein legumes include lentils, chickpeas, soybeans, split peas, lima beans, kidney beans and black beans. One cup of dried beans contains 16 g of protein. Legumes can be consumed in hot and cold dishes such as soups, salads, wraps and casseroles. Examples of protein-rich nuts include hazelnuts, cashews, almonds, walnuts and pecans. They make a convenient and portable snack throughout the day and between your meals. Various seeds, grains and vegetables also provide small amounts of protein.
Protein Recommendations
Healthy adults should consume 10 to 35 percent of their daily calories from protein. This estimates to 56 g of protein for men and 46 g for women every day, notes the Centers for Disease Control and Prevention. The specific amount of protein varies depending on age, health and activity level. Consult with a registered dietitian to determine your exact protein requirements and total calorie needs.
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