Are you looking to up your protein intake without consuming meat? Look no further because plenty of foods contain an impressive amount of protein. And trust me, some of these foods will surprise you.
But first, let’s talk about protein. Protein is a macronutrient, along with carbs and fat, and is the building block for muscles – also known as amino acids. This macronutrient is found in every cell in our bodies and is essential for keeping our muscles, bones, and body tissues healthy.
Beyond our muscles and bones, protein is crucial for many bodily functions, including skin and hair health, immune health, injury recovery, and even how we digest and absorb other nutrients.
So, how much protein do you need? Everyone’s needs differ and depend on age, sex, weight, activity level, body composition, and more. However, generally speaking, the average adult needs about 0.8 grams of protein per kilogram of body weight. This would roughly equate to 55 grams of protein for someone who weighed 150 pounds.
Luckily, it is not difficult for most American adults to meet their protein needs, even if they don’t eat animal foods. But if you’re looking to up your intake or have a higher personal need, here are some foods that can help:
1. Lean beef – Although it’s a controversial protein source, it’s hard to argue that beef is not a potent protein source. Three ounces of lean beef has about 22 grams of protein, which equates to around 50% of your daily protein needs. It is also a great source of essential nutrients like B vitamins, zinc, and iron.
2. Chicken – Surprisingly, chicken has more protein than beef! Three ounces of chicken contains about 27 grams of protein. It’s also super versatile and lower in saturated fat than red meat.
3. Salmon – Packed with heart-healthy and brain-healthy omega-3 fats, a three-ounce serving of salmon contains about 19 grams of protein. Fresh salmon can be expensive, so opt for frozen or canned if you’re on a budget.
4. Eggs – Eggs are the most affordable protein source in the grocery store and can be used in everything from breakfast to dinner. One large egg has around 6 grams of protein, which is a decent amount.
5. Peanut Butter – Two tablespoons of peanut butter have about 7 grams of protein, more than one large egg! This plant-based protein is versatile and can be used in sweet and savory dishes.
6. Pasta – Believe it or not, pasta is also a great source of protein. One cup of pasta contains around 6 grams of protein. You can add meat and cheese to your pasta for additional protein.
7. Cottage cheese – This might not be the most glamorous food on the list, but it’s versatile and worth a spot in your kitchen. Half a cup of cottage cheese has a whopping 12 grams of protein. You can top cottage cheese with fruit for a quick snack or use it in several savory dishes like lasagna or creamy spinach dip.
8. Lentils – One cup of cooked lentils contains 18 grams of protein. They’re also packed with fiber, antioxidants, and nutrients. Lentils are super versatile and budget-friendly, so get creative with this one!
Protein is a super essential nutrient that helps keep our bodies healthy. While most of us already get enough protein, adding these foods to your diet can provide a variety of nutrients and help you feel full and satisfied from your meals. Eat well and enjoy these protein-packed foods!
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Protein must be part of your plate if you are focused on feeling satisfied after eating a meal, supporting your muscle growth, helping your body have strong bones, and powering your immune health. Follow these tips and tricks from an expert to help make sure you get all you need!
#EatingWell #Dietitian #Protein #Foods #Muscle #Expert
Read the article at: https://www.eatingwell.com/article/7938628/high-protein-foods-list-according-to-a-dietitian/
00:00 Introduction
00:20 What Is Protein?
00:52 How Much Protein Do You Need?
1:37 Lean Beef
2:12 Chicken
2:42 Eggs
3:01 Peanut Butter
3:31 Pasta
3:55 Cottage Cheese
4:12 Lentils
An EatingWell registered dietitian answers the internet’s burning questions about the hottest topics in nutrition, diet, and health.
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The 8 Best High-Protein Foods, According to a Dietitian | Dietitian Q&A | EatingWell
