What Are Good Sources Of Protein

Protein Payout: 1/4 Cup 161 Calories 6 Grams Of Protein

Diet & Nutrition : How to Eat Good Sources of Protein

While you may have never heard of this hearty whole grain before, it may become your new favorite. This wheat-rye hybrid packs 12 grams of protein per half cup and is also rich in brain-boosting iron, bloat-busting potassium, magnesium and heart-healthy fiber. Use triticale berries in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian-inspired dish. If you prefer to firing up the oven to using the stove, use triticale flour in place of traditional flour in your baking.

Why Do We Need Protein

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may benefits from increase your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.

Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging.

Daily Recommended Dosage Of Protein

Age Group
52 grams and 46 grams, respectively
Adult men and women56 grams and 46 grams, respectively

Pregnant and breastfeeding women need about 71 grams of protein per day. These are approximate figures. The actual requirement might differ . The recommended daily intake is 56 grams for men, and 46 grams for women.

Simply put, you need anywhere from 0.8 grams to 1.3 grams per kg of your body weight of protein every day.

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Why Is Protein Important

First things first. Why is protein essential for your health?

A diet thats high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle, says Hopsecger.

Here are some other reasons why protein is important. Protein:

  • Oxygenates red blood cells, helping to supply your body with nutrients.
  • Regulates hormones.
  • Speeds up exercise recovery and injury.

Good Protein Sources To Try

Protein! Are you eating enough?  CuencaHighLife

Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.

This includes the following:

These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.

However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.

Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.

This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.

It is a balancing act, figuring out what macro ratios work best for you.

Here are 30 additional good protein sources to consider:

  • Egg Whites
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    Protein Changes The Levels Of Several Weight Regulating Hormones

    Your weight is actively regulated by your brain, particularly an area called the hypothalamus .

    In order for your brain to determine when and how much to eat, it processes multiple different types of information.

    Some of the most important signals to the brain are hormones that change in response to feeding .

    A higher protein intake actually increases levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin .

    This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

    Bottom Line:

    Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

    How Much Protein Is Optimal

    The DRI for protein is only 46 and 56 grams for the average woman and man, respectively.

    This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight .

    Most of the studies on protein and weight loss expressed protein intake as a percentage of calories.

    According to these studies, aiming for protein at 30% of calories seems to be very effective for weight loss.

    You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.075 = 150 grams of protein.

    You can also aim for a certain number based on your weight. For example, aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation .

    It is best to spread your protein intake throughout the day by eating protein with every meal.

    Keep in mind that these numbers dont need to be exact, anything in the range of 25-35% of calories should be effective.

    More details in this article: How Much Protein Should You Eat Per Day?

    Bottom Line:

    In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

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    Protein Payout: 2 Tablespoons 191 Calories 7 Grams Of Protein

    This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If you’re tired of plain old PB& J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie. And for some seriously slimming smoothie inspiration check out these 10 smoothie recipes for weight loss.

    Protein Payout: 3 Oz 73 Calories 16 G Protein

    Sources of healthy protein

    Tuna or to-not? That is the question. As a primo source of protein and docosahexaenoic acid , canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oilsDHA and eicosapentaenoic acid researchers say DHA can be 40 to 70 percent more effective than EPA at down-regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. But what about the mercury? Mercury levels in tuna vary by species generally speaking, the larger and leaner the fish, the higher the mercury level. Bluefin and albacore rank among the most toxic, according to a study in Biology Letters. But canned chunk light tuna, harvested from the smallest fish, is considered a “low mercury fish” and canand should!be enjoyed two to three times a week , according to the FDA’s most recent guidelines.

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    Protein Payout: 1 Oz 164 Calories 6 G Protein

    Think of each almond as a natural weight-loss pill. Combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.

    But Isnt Meat The Only Source Of Protein

    When you ask someone how to get more protein in your diet, youll likely hear answers like steak, fish fillets, chicken breasts, and shrimp. Thats likely why people think that meat is the only source of protein.

    But no. Its not.

    Protein is an organic compound composed of amino acids. Just like animals, we need protein to maintain muscle health, get sufficient calories, grow stronger, and maintain healthy hair, skin, and nails.

    But heres what most people miss. The protein that you eat doesnt directly go into your muscle building. Instead, it is broken down during digestion to form peptides. These are then propelled through the liver to the muscles that need them. Any extra is the body attempts to throw away because too much protein is harmful to your health.

    For example, recent large-scale research among middle-aged men found that high-protein diets increased risk of heart failure by 49%. And they were tracked from the early 1980s, so yes, they could really figure this out among the group of 2,400 men.

    The 1960s theory that we need increased amounts of animal-based protein was debunked already in 1972, but that hasnt stopped the animal agriculture industry from forcefully telling us otherwise for decades. And that thinking has unfortunately stuck, to the point where many fast food restaurants call their meat items proteins.

    If nobody buys meat products, factory farming cant survive.

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    Daily Protein Recommendations For Kids

    Knowing the recommended amount of protein your child needs each day is good information, but that doesnt mean anyone should ever force a child to eat. A childs growth and development happen over a course of several meals and days.

    Take a look at the recommended grams of protein needed each day to help guide you in what foods to offer:

    • Children ages 1 to 3: 13 grams
    • Children ages 4 to 8: 19 grams
    • Children ages 9 to 13: 34 grams
    • Girls ages 14 to 18: 46 grams
    • Boys ages 14 to 18: 52 grams

    Protein Payout: 3 Oz 77 Calories 16 G Protein

    Vegan Protein Sources: Familiar and Unique

    You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber-rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling foodbested only by boiled potatoes for its fullness factor. A separate Australian study that compared the satiety of different animal proteins found a nutritionally similar white fish to be significantly more satiating than beef and chicken satiety following the white fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure you avoid tilapia.

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    Selecting Fruits And Vegetables

    To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:

    • Eat with the seasons this is natures way of making sure our bodies get a healthy mix of nutrients and plant chemicals
    • Try something new try new recipes and buy new fruit or vegetables as part of your weekly shopping
    • Let colours guide you get different combinations of nutrients by putting a rainbow of colours on your plate.

    Our ingredients profiles provide more information on fruits and vegetables.

    Risks And Side Effects

    Some people are concerned that kidney or liver function can suffer when their diets are too high in protein. However, there isnt much evidence that a well-rounded diet that has moderate to high levels of high-quality protein will cause problems in otherwise healthy people.

    Similarly, as mentioned earlier, protein seems to help with bone and heart health.

    That said, eating very high levels of protein is correlated with some health risks in certain instances.

    What happens when you eat too much protein? Eating more calories in general than your body can use, whether from sources of protein or another source, will not result in better health and will contribute to weight gain.

    Very high protein might also lead to digestive problems like constipation, changes in blood sugar levels, and possibly bacteria and yeast growth in the gut.

    Neglecting other nutrients and eating a large sum of protein can also put stress on your organs while they work to balance your bodys pH level plus proteins make your body remove more nitrogen waste products from your blood.

    Of course, eating a well-rounded diet thats varied in terms of foods is important for optimal health. Just like you wouldnt want to consume large amounts of sodium, youll find do not want to overcome any food, even high-protein foods.

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    How Much Protein Do You Need

    The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. The Daily Value for protein is set at 50 grams per day , which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.

    High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

    Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.

    How Much Dairy Should You Eat

    Good Sources of Protein for Toddlers : Greek Gourmet

    Most people need at least 2 or 3 serves of dairy foods every day. But this can change depending on your age, gender and health. The Australian Governments Eat for Health website provides information for children, adolescents and toddlers. Older adults should aim for 4 serves of dairy or dairy alternative per day.

    A standard serve of dairy is:

    • 1 cup fresh, UHT long life, reconstituted powdered milk or buttermilk
    • ½ cup evaporated milk
    • 2 slices or 4 cubes hard cheese
    • ½ cup ricotta cheese
    • ¾ cup yoghurt

    Try to choose low-fat dairy products most of the time. While full-fat dairy products have the same amount of calcium, they are also higher in kilojoules and saturated fat.

    A standard serve of some common dairy substitutes includes:

    • 1 cup soy, rice or other cereal drink
    • 100 grams almonds with the skin
    • 60 grams sardines, canned in water
    • ½ cup canned pink salmon with bones
    • 100 grams firm tofu .

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    Do We Need Protein Supplements Or Shakes

    As most of us are eating more than enough protein already, we do not need to add protein supplements or special products with added protein to our diets. If you are doing an intensive exercise programme, then your protein needs may be higher, but you can still get enough protein from foods. Evidence shows that, if you are training at a high level then having protein shortly after training can help you repair and rebuild muscle. For people doing intensive training with a busy schedule, having protein supplements, drinks or bars may be a convenient way to meet their protein needs, although it is better to try and do this from food where possible as protein-rich food , legumes , fish, poultry, eggs, and lean meat) can also provide you with other important nutrients in your diet.

    Protein Reduces Appetite And Makes You Eat Fewer Calories

    Protein can reduce hunger and appetite via several different mechanisms .

    This can lead to an automatic reduction in calorie intake.

    In other words, you end up eating fewer calories without having to count calories or consciously control portions.

    Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.

    This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high .

    In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount .

    So, high protein diets not only have a metabolic advantage they also have an appetite advantage, making it much easier to cut calories compared to lower protein diets.

    Bottom Line:

    High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.

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    Why Is It Important To Eat A Variety Of Seafood Each Week

    Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don’t get enough of.

    Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

    What Can Protein Do For You

    Top 6 Sources of Plant

    When people think of protein, thoughts of bodybuilders who are trying to sculpt the perfect muscles may come to mind. But protein is so much more than a weightlifter’s BFF. Protein, or rather the amino acids that make up protein, plays a slew of important roles in the body, including:

    In other words, you must include protein in your diet if you are trying to support your overall health and wellness.

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