Proteins, composed of amino acids, are a key part of a healthy diet. Proteins can be found in many different types of foods, but in America, they are closely associated with meat. However, there are many questions about fat and protein levels in meat and other animal-sourced foods. This article will help you choose foods that meet your protein needs while maintaining overall health.
Legumes
Legumes,often low in fat and calories, include baked beans, lentils, baked falafel, a serving of natural peanut butter and hummus.
Tofu and Tempeh
Tofu contains little fat and 10 grams of protein per serving, while tempeh, though higher in fat, provides 31 grams of protein per serving.
Vegetables
Protein can come in surprising packages, such as asparagus, cauliflower, broccoli, Brussels sprouts and watercress, as well as okra, sweetcorn and tomatoes.
Baked goods
Many baked goods, such as bagels and crackers, contain high amounts of protein - usually eight to 10 grams. Be careful to select low-calorie, low-fat options to get full health benefits.
Nuts and seeds
Foods like almonds, cashews, and sunflower seeds are very high in protein, but are nutritionally dense, so eat small (and unsalted) servings for a big protein boost.
Dairy products
Low-fat milk, Parmesan cheese, and yogurt are all healthy options for getting protein. Dairy products are high in fat and calories, and should be consumed in moderation.
Guidelines
According to the Centers for Disease Control, adult males should get 56 grams of protein every day, while adult females should consume 46 grams.
Tags: grams protein, Dairy products, grams protein serving, protein serving