Protein is a nutrient that supports healthy cells, muscles, skin, hair and nails, and most of your bodily functions rely on protein for optimal performance. The diet you choose will have varying amounts of recommended protein, and you should always discuss the best option for your health and weight issues with your doctor. If you are following a low-protein meal plan, there are some foods for you to limit. If you are on a high-protein diet, you will increase them.
Meat
Meat is one of the best ways to include protein in your diet because animal foods contain complete proteins, which means they have all of the amino acids that are essential to your health. Good options include, chicken, fish, beef, pork and turkey. If you are watching your fat intake, opt for lean cuts of beef and pork, chicken and turkey breast and most types of seafood. A serving of meat has an average of 7 g of protein per serving, according to the Ohio State University Medical Center. A diet too high in red meat could result in an increased risk of heart disease due to its saturated fat content, so balancing your intake with other choices is a healthy way to get adequate amounts of protein in your diet.
Eggs
Eggs are another source of complete protein and are also low in fat and calories, making them a healthy addition to a well-balanced meal plan. One medium egg contains about 7 g of protein and is an inexpensive way to add protein to your diet.
Dairy Foods
With about 4 g of protein per serving, dairy foods are a good way to add protein to meals. Drink milk with dinner or on cereal, have a cup of yogurt for a snack or melt some shredded cheese on your eggs for a boost in protein intake. Ice cream, half-and-half and pudding are other dairy foods that offer protein.
Nuts
Nuts are a good protein source for people who follow a vegan diet, which is one that excludes all animal products. Nuts are a good addition to cereal, baked goods, oatmeal and trail mix. Cashews, peanuts and peanut butter, almonds, walnuts, pecans and pistachios are good options, with an average of 4 g of protein per serving.
Beans
Beans are a vegan-friendly food and offer a healthy amount of protein, with up to 9 g of protein per serving. Use beans as a meat alternative in burgers, chili and Mexican dishes. If you are trying to increase protein intake, add beans to soups and salads or use them to make a dip for vegetables or crackers.
References
- MayoClinic.com; Are High-Protein Diets Safe for Weight Loss?; Katherine Zeratsky, RD, LD; June 2010
- Medline Plus: Protein in Diet
- The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, Ph.D., RD
- My Pyramid: Protein Foods
- The Ohio State University Medical Center; Protein Content in Food and Supplements; April 2009
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