What is protein?
- An essential nutrient used to build things in our bodies such as muscle
- Made up of 20 amino acids or “building blocks”
- Component of muscles, blood, internal organs, skin, hair, nails and bones
Sources of protein:
Animal—beef, pork, lamb, venison and other game meats; poultry (chicken or turkey), fish, eggs, dairy foods (yogurt, cheese, cottage cheese, milk)
Plant—beans & lentils (legumes), nuts & nut butters, seeds, grains, soy foods (tofu, soy milk, edamame), vegetables
Vegetables:
1 cup spinach= 5 grams
½ cup green peas= 4.5 grams
1 cup cooked broccoli= 5.7 grams
Grains:
1 cup quinoa= 8 grams
1 cup oats= 7 grams
Legumes:
½ cup chickpeas= 7.5 grams
½ cup lentils= 7.5 grams
½ cup canned kidney beans= 6.4 grams
Dairy:
8 oz. milk= 8 grams
6 oz. container light yogurt= 5-6 grams
5.3 oz container light Greek yogurt=10-25 grams
¼ cup cottage cheese= 7 grams
Fish/Eggs:
1 large egg= 6 grams
3.5 oz. salmon= 24 grams
3 oz. light tuna canned in water= 16.5 grams
There are a variety of ways to include protein in a healthy eating plan, even for those practicing veganism or various types of vegetarianism.
Another way not mentioned above is through supplements, such as protein shakes and protein powders. Look for supplements that have 15-30 grams protein per serving, 5 grams or less of total sugar per serving and 2 grams or less of added sugar, as well as choosing ones that have sources of complete protein: egg, soy and milk