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9 of The Best Sources Of Protein You Need To Know About

9 of The Best Sources Of Protein You Need To Know About

You probably know protein is an important part of a healthful diet, but are you really getting enough? Protein is required to keep your body running at an optimal level. Protein is broken down into amino acid building blocks in your digestive tract, which are used to synthesize hormones, support proper organ function, repair damaged cells or generate new ones.

The current RDA (or Recommended Dietary Allowance) for protein, according to the Institute of Medicine (IOM), for protein is 0.8 g/kg/day for adults over 18 years of age. This intake was defined by the IOM as the level requiews to meet sufficient protein requirements for the majority of healthy individuals. However, this is a recommendation to prevent deficiencies rather than support optimal health.

Additionally, the IOM has established an Acceptable Macronutrient Distribution Range (AMDR) for protein. The AMDR for protein falls between 10-35% of calories coming from protein. Interestingly, we consume only about 16% of calories from protein, demonstrating that protein intake actually tends to be on the low end of the scale and that there is quite a bit of room to increase intake.

Because of this, the recommendation is currently under debate in relation to the needs of certain population groups such as athletes or fitness enthusiasts. The Academy of Nutrition and Dietetics reports that although athletes need only about 1 gram/kilogram/day of protein to maintain muscle mass, to build muscle mass, you need to eat about 1.4-1.8 grams/kilogram/day. A conversion tool can help you change your weight in pounds to kilograms.

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Protein foods should be part of every meal to insure you have a consistent supply of powerful amino acid building blocks available in your body throughout the day. Here are some of the best protein food sources to include in your regular diet.

Meat

It may be an obvious choice, but meat is a great protein source offering 25 grams in a three-ounce serving (about the size of a deck of cards). In addition, meat contains the important B-complex vitamins necessary for the metabolic process of turning food into energy. Red meat like beef and lamb are also good sources of iron and zinc. Choose lean protein such as poultry—like chicken and turkey— or lean cuts of pork, beef or lamb, which will help keep your calorie total in check. Beef jerky or turkey jerky are also great on-the-go protein packed snacks.

Seafood

Whether it’s sushi-grade salmon or canned (or pouched!) tuna, fatty fish give you about 20 grams of protein per three-ounce serving, along with a hefty dose of heart-healthy omega-3 fatty acids. But don’t forget other seafood sources. Shrimp, trout, tilapia and calamari offer between 15 and 20 grams of protein in just three ounces. Choose the fish you like best, and try to make seafood part of your diet each week.

Eggs

One little egg packs 6 big grams of protein. The majority of the protein content in an egg is from the white, but the yolk houses micronutrients like choline that supports cell structure and behavior. So crack open an egg tomorrow morning, snag a hard-boiled one for a mid-morning snack, or toss a fried egg over sautéed veggies for a quick weeknight dinner.

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Yogurt

A one-cup serving of plain yogurt contains 11 grams of protein. Since Greek yogurt can pack on about 2 times the amount of protein, you can see why the thicker Greek variety is getting all the protein hype these days. But the truth is, all yogurts are a good source of protein, as well as gut-health supporting probiotics. Yogurt comes in large tubs, in single serving cups, or even no-spoon-required tubes, so choose the one that suits your lifestyle and dig into this protein packed option. Jazz up plain yogurt with sliced or dried fruit, or use Greek yogurt as a substitute for mayo or oil in savory and sweet recipes alike.

Milk

Looking for a protein hit with every sip? Whether you prefer dairy or non-dairy alternatives, many milk beverages contain protein. How does your favorite measure up per one-cup serving? Remember, every little bit counts!

  • Skim dairy milk= 8 grams
  • Plain soy milk= 6 grams
  • Plain almond milk= 1 gram
  • Rice milk= 1 gram

Soy

Plant-based protein sources are vital for vegetarians and vegans, but meat eaters should also include these next few protein sources in their diet.

The trick to meeting your protein requirement from plant foods is to maintain variety. Each animal-based protein source offers all of the 9 amino acids that must come from our diets, but plant foods do not. Eating a wide variety of plant protein sources will help you get the essential amino acids you need.

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Also, plant-based foods offer health-promoting phytochemicals. For example, soy contains isoflavones, an antioxidant that along with soy’s protein content is thought to reduce the risk of cancer and cardiovascular disease. There are a wide variety of soy foods to consider adding to your protein routine. We already mentioned soy milk, so here is the protein content in other common soy based foods:

  • Edamame= one-cup, 17 grams
  • Soy nuts= half-cup, 16 grams
  • Firm tofu= three-ounces, 7 grams
  • Soy-based breakfast sausage= one patty, 10 grams
  • Soy-based burger, one patty= 11 grams

Nuts

A single handful of nuts, about one-ounce, provides 3 to 6 grams of protein (almonds and pistachios are among the highest). Nuts also offer a wide range of antioxidants and healthful fats, which makes them both nutrient-dense and relatively high in calories. So stick to just one-ounce per day as a snack or tossed on a salad. If you choose nut butters, stick to about one tablespoon.

Beans

Fiber may be at the top of your mind when you think about the nutritional content of beans, but their protein content cannot be ignored. For a one-cup serving, black and pinto beans offer 12 grams of protein, garbanzo beans have 16 grams, and lentils give you 17 grams! Beans are an inexpensive and filling way to add a hefty protein content to your day. Dry beans can be prepared ahead of time, and stored in the refrigerator for the week.

Whole Grains

Grains are often a protein source that can complement the plant foods (listed above) to ensure you are consuming the necessary amino acids in the right amounts. If protein content is your goal, make sure your grains are whole. One-cup servings of grains offer a range of protein totals:

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  • Quinoa= 8 grams
  • Whole wheat pasta= 8 grams
  • Buckwheat= 6 grams
  • Brown rice= 5 grams
  • Barley= 4 grams
  • 100% whole grain bread (one slice)= 4 grams

As with all foods, variety is important. Thankfully, grains pair well with almost any food—so get creative. A few plant-based combinations to try: brown rice with black beans, whole grain toast with almond butter, a quinoa salad with edamame, or a wheat roll with lentil soup.

Getting adequate protein is possible (and delicious) if your diet includes protein-rich foods throughout the day. Now you’re equipped to choose combinations you like in order to meet your daily needs.

For more guidance on your specific protein requirements, or how to pair protein sources, check out the resource below:

Kelda Reimers, Dietetic Intern at the University of Maryland, College Park contributed to this piece.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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