If you think stocking up on protein is just for body builders, think again. Protein doesn’t just help build muscle, it also maintains and repairs cells throughout the body. Foods rich in protein also provide amino acids, compounds that play an important role in making hormones, antibodies and enzymes. What’s more, protein gets top marks when it comes to keeping blood sugar levels stable, and curbing appetite.
Protein requirements vary depending on your age, weight and activity level. Generally speaking, if you’re a healthy adult and moderately active, count on 0.8 grams of protein per kilogram of body weight per day. For instance, a 150 pound (68 kg) woman should be getting about 55 grams of protein per day.
Choose wisely
Go lean: Certain foods rich in protein also tend to be high in saturated fat. If meat or poultry is on the menu, be sure to choose lean cuts of meat, remove the skin and trim visible fat before cooking.
Added benefits: Some foods offer a lot more than a boost of protein. Opt for protein sources with the added benefit of other nutrients. For instance beans are rich in fibre, and fish is swimming with heart healthy fatty acids.
Mix it up: Rely on both plant and animal sources of protein to meet your daily requirement. Your diet will be well rounded and you’ll be getting a variety of nutrients at the same time.
Top protein picks
Nuts: Though they often get a bad rap for their fat content, nuts are an excellent source of protein and contain heart healthy unsaturated fat.
1/4 cup walnuts = 4 g protein
1/4 cup almonds = 8 g protein
Legumes: You can’t go wrong when it comes to bulking up on protein from beans and lentils thanks to their exceptionally high fibre content.
3/4 cup black beans = 11 g protein
3/4 cup lentils = 13 g protein
Fish: Fish is a lean alternative to meat and poultry and offers a hefty dose of heart healthy omega-3 fatty acids.
2.5 oz/75 g salmon = 19 g protein
2.5 oz/75 g trout = 18 g protein
Dairy: Dairy products are a good source of protein and get top marks for their calcium content.
1 cup 1% milk = 8 g protein
3/4 cup yogurt = 8 g protein
Eggs: Affordable and convenient, eggs are an easy way to up your protein intake. What’s more, they’re one of the few natural sources of vitamin D.
1 large egg = 6 g protein
Soy: One of the few plant sources of protein that contain all nine essential amino acids, soy offers a high quality protein similar to meat and poultry.
3/4 cup tofu = 24 g protein
1 cup fortified soy beverage = 7 g protein
Quinoa: If you haven’t added this ancient grain to your repertoire, now’s the time. Aside from its protein content, it’s also high in iron.
2/3 cup cooked quinoa = 5 g protein
