Protein is a beneficial nutrient facilitating multiple functions in human body. It is useful to know healthy protein food sources. Below are some sources for healthy protein.
Skinless Chicken or Turkey
One of the leanest choice is white meat. Dark meat can also be a good choice if skin is taken off. Turkey and chicken provide about 25 grams of high quality protein, B vitamins and selenium. Roasting a whole chicken can provide dinner one day. Leftover can still be used for salad and sandwich for the next two days.
Leaner or 90% Ground Beef
Lean ground beef is a good source of high quality protein. Only three ounces of lean beef can provide 22 grams of protein, zinc, iron and vitamin B12. In order to keep portion size right, veggies or beans can be added to ground beef. Adding salad is also a good idea.
Beans & Lentils
Beans and lentils are very good sources of healthy protein. We should consume them frequently. Half cup of these foods can provide 9 grams of protein. They also provide heart-healthy folate, filling fiber and energy-creating iron.
Low Fat or Non-Fat Dairy
Dairy products such as ricotta cheese, cottage cheese, yogurt and milk are good lean sources of protein. Dairy products are loaded with not just protein but also bone-building calcium. Chocolate milk is very good recovery food after exercise as it provides energy-replenishing carbohydrates and a mixture of both fast and slow release whey and casein proteins. Milk-based fruit smoothie such as cranberry and raspberry smoothie can also provide same recovery-boosting effects.
Yogurt is very good protein rich food having a combination of whey protein and casein. As lactose is removed, yogurt is good for lactose intolerant people as well.
Smoothie with skim milk or yogurt can be ideal for snack or on-the-go breakfast. Whole grain toast with pumpkins seeds, a drizzle of honey, skim ricotta and lemon zest can be good for wholesome breakfast.
Fish and Shellfish
Most Americans do not consume enough fish. At least two 3.5 –oz servings per week is recommended by the American Heart Association. Cans of light tuna and Alaskan salmon are good for sandwich filling.
Tofu and other Soy Foods
Soy is very good source of protein, especially for vegetarians. Half cup of tofu provides eight to ten grams of protein while one cup of edamame provides seventeen grams of protein. Apart from protein, tofu also provides bone-building calcium and edamame provides lot of fiber. Of all soy products, the most nutritious is tempeh. Only four ounces of this food can provide forty-one percent of a person’s daily value for protein. The extra advantage is that soy protein in tempeh lowers cholesterol level and risks of prostate cancer.
Nuts, Nut Butter and Seeds
These foods are very good to have in diet, unless a person is allergic to them. These foods are among the top foods that are associated with weight loss. Apart from protein, they also provide healthy fats and fiber. Almond butter and natural peanut are great for topping morning toast. Sunflower seeds and toss pumpkin seeds together with dried fruits can be good afternoon snack.
Pistachio nuts are good protein choices while being on the move. 50 pistachio nuts can provide 6 grams of protein. In addition to protein, it also provides potassium, sodium and electrolytes lost in sweat during exercise.
Egg is good food to have in diet to get some protein. One egg provides six grams of protein and seventy calories. Egg white is what contains most of the protein. It is an easy way to get protein without having much of saturated fat. Outside of breakfast, adding a hard-boiled egg to salad at lunch is also a good idea. Hard-boiled egg is good for satisfying snack.
Last update: June 22, 2017 01:41:27 pm