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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 September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

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Featured photo credit: Lauren Richmond via unsplash.com

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