If you want to get rid of extra pounds without depriving yourself of energy and good health, then you should load up on high protein foods. Eating the recommended amount of protein rich food will boost your strength, promote healthy muscles and keep you supercharged throughout the day. Here is a roundup of foods that are good sources of protein, which you must include in your daily meals.
Consuming at least two servings of fish or half a cup of fish per week can do wonders to your overall health. Among the types of fish that are considered as the best sources of protein include rainbow trout, herring, char and salmon. Moreover, most fish has the similar protein amount as red meat, and it offers other essential nutrients such as vitamin B12 and iron that promote energy. In fact, fish is a healthy alternative to meat, so you may go for salmon steak instead of beef steak for less saturated fat content.
2. Lean meat
If you are crazy about red meat, then you should opt for lean ones to minimize the added fat in your body. Great choices for lean cuts include extra lean ground pork or beef, as well as London broil steaks. These options may cost more than regular meat, but the health benefits are immense. It also makes sense to stick to the recommended amount of lean meat per day, which is 175 grams. By following this wholesome diet, you can reduce risks of developing heart disease or stroke and reduce your blood pressure levels.
A medium-sized egg has about 6 grams of protein and contains less than 90 calories. This means, it is a nutritious addition to your regular meals while meeting your daily protein needs (considering you eat at least three eggs a day). What’s more, you can come up with a wide range of recipes that include this healthy food item such as Spanish omelette, poached or scrambled egg on French toast or slices of hard-boiled egg on your salad.
The best thing about poultry is that you can benefit from its high protein levels and low saturated fat content. Turkey and chicken are perfect choices, and you can cut down the fat even more by choosing skinless white meat instead of the regular options. By eating a three pound piece of skinless chicken breast, you can receive about 20 grams of protein, and good amounts of zinc and B vitamins.
5. Legumes and nuts
Vegetarians receive their daily dose of protein by eating legumes and nuts. For instance, one cup of lentils contains about 15 grams of protein, which is comparable to a serving size of T-bone steak. Furthermore, you can reduce the fat content without depriving your body of the right nutrients. Nuts are also great to eat because they are rich in mono and poly-unsaturated fats, protein and fiber, so you will feel full longer.
6. Low fat dairy products
Dairy such as skim milk and yogurt can keep you nourished while maintaining strong bones and teeth. In addition, these food items help keep your blood pressure within normal levels. Adults should try to meet the daily recommended intake of milk and milk products that is at least two to three servings. Not only will you receive the right dosage of protein, but you will benefit from other nutrients that dairy contains such as vitamin D.
Soybeans contain a complete amount of protein because of the nine essential amino acids they supplement your body. Among the different food items that are made of soybeans include tempeh, soy yogurt, edamame, miso, soy milk, tofu, soy cheese and soy nuts. The protein level in these foods differs, which may be about 4 to 25 grams, depending on the serving and variety of soy product.
Get Your Daily Dose of Protein
Protein offers a wide range of benefits that include strengthening of bones, building strong muscles, protecting you from heart ailments, increasing satiety, and supporting your immune system’s health. By consuming the right amount of protein each day, you can achieve and regulate the ideal weight. Hence, make it a point to add high protein foods in your diet, so you will have the stamina and energy to maximize your overall performance each day.