high protein foods

The ideal diet contains a mix of nutrients: carbohydrates, vitamins and minerals, fiber, healthy fats, and protein. You need to eat enough protein each day, because this nutrient forms the foundation of your muscles, bones, cartilage, skin, and blood. Protein also provides your body with the calories you need to stay active. High protein foods keep you feeling full longer than high carbohydrate foods. They prevent the blood sugar spikes that lead to food splurges, and contribute to weight gain.

The USDA’s ChooseMyPlate guideline recommends that women eat 5 to 5 Ω ounces of protein foods, and men eat 5 Ω to 6 Ω ounces daily. If you’re an athlete who is looking to build muscle, you may need to increase your protein intake even more.

Check with your doctor to find out how much protein is appropriate for you. Meat, chicken, turkey, fish, beans, peas, eggs, soy, nuts, and seeds are all examples of high protein foods. You can also get protein in dairy foods such as Greek yogurt, milk, and cottage cheese. A small chicken breast, one can of tuna, 3 ounces of trout, one egg, or 12 almonds is equal to one ounce of protein.

Not all high protein foods are equally good for you. The USDA recommends choosing low-fat or lean protein sources, such as skinless chicken, fish, or tofu. Protein sources like steak, hamburger, pork, or duck tend to be higher in fat and calories. Processed meats are high protein foods, but they are also very high in fat, as well as in sodium and other unhealthy additives. Bacon, sausage, ham, hot dogs, canned meat, and some lunch meats have been linked to an increased risk for cancer, and should therefore be avoided or at least eaten in very limited quantities.

17 New Year’s Resolution Ideas: Think “Healthy”

It’s a tradition when it comes to any New Year’s Resolution: Ideas center on self-improvement—and often in the area of health. And why not? For some, buying a new car or traveling to an exotic locale might come first. But without our health, those fancy material possessions and adventurous trips … Read More

How to Eat Healthy—and Why

The foods you place on your plate every day are far more powerful than you realize. If you choose to eat certain foods while limiting or avoiding other foods, you can have a major impact on your overall health. So it's important to understand how to eat healthy.

Hundreds of studies, … Read More

Enter Your Log In Credentials
This setting should only be used on your home or work computer.

×