Protein is an essential part of our everyday diet, as it is the building block of our body. Without protein, we would not be able to build or repair body tissue, which would deteriorate our health considerably. Thus it is absolutely vital to ensure that we include a variety of good protein sources in our diets, as some protein sources are higher in saturated fat or cholesterol than others. As a guideline to good protein sources, we’ve outlined a list of healthy food products that should be included in a well-balanced diet.
Seafood is one of the best sources of protein as it is a low-fat protein source. Whitefish such as hake, cod, and haddock are not only healthy food options but are also cost-effective. However, do not deep fry fish in oil, as this will spike the saturated fat content of your meal. Rather steam, poach, bake or lightly fry in butter. Salmon is a popular high protein source as it is also high in the heart-healthy omega-3 fatty acids.
White Meat Poultry
White meat poultry is a firm favorite high protein source and for good reason. It’s healthy, far less expensive than many red types of meat, is leaner, and is accessible. From a health perspective it also high in fiber and low in fat- just ensure that you remove the skin as this is where saturated fat is stored.
Milk, Cheese, and Yoghurt
Dairy products are an excellent source of animal protein, particularly milk, cheese, and yogurt. They are also high in calcium and vitamin D and are low in fat. Choose skim or low-fat dairy for your diet and enjoy healthy bones and teeth.
Many individuals avoid eggs because of their high cholesterol, although leading nutrition and food experts say that healthy adults can eat one egg a day with no concern. Eggs are an excellent source of protein and are also extremely budget-friendly. They are also versatile and can be included in breakfasts, salads, sandwiches, pasta, lunchboxes, and stir-fries.
Although beans are one of the highest sources of lean, vegetable protein, they are probably the most underused. They are such a high protein source that just half a cup of beans contains as much protein as a 30g steak. They are also extremely high in fiber and will therefore keep you fuller for longer, which will help to reduce snacking.