Here are some foods that are high in protein:
- Eggs: One large egg (50 g) provides 6.3 g of protein.
- Almonds: One ounce (28.35 g) of almonds provides 6 g of protein.
- Chicken breast: One half of a chicken breast (86 g) provides 26.7 g of protein.
- Cottage cheese: One cup (226 g) of cottage cheese provides 28 g of protein.
Other high-protein foods include Greek yogurt, milk, lentils, lean beef, fish, quinoa, protein powders, Ezekiel bread, pumpkin seeds, turkey breast, shellfish, and peanuts.
Remember that the recommended dietary allowance (RDA) for protein is set at 0.36 grams (g) of protein per pound of your body weight (0.8 g per kilogram). Here are some tips to help you incorporate more protein into your diet:
- Include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.
- Consuming enough protein daily is essential for your overall health. Proteins are a large category of molecules that support cell structure, immune function, movement, chemical reactions, hormone synthesis, and more.
What is the difference between complete and incomplete protein?
Proteins are made up of building blocks called amino acids. There are 20 different types of amino acids, and our body needs all of them to function properly. Nine of these amino acids are called essential amino acids, which means that our body cannot produce them on its own and we need to get them from our diet.
A complete protein is a protein that contains all nine essential amino acids in sufficient amounts. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products are complete proteins. Some plant-based proteins such as quinoa, soybeans, and buckwheat are also complete proteins.
An incomplete protein is a protein that lacks one or more of the essential amino acids. Plant-based proteins such as beans, lentils, nuts, seeds, and grains are incomplete proteins. However, by combining different plant-based protein sources that complement each other’s amino acid profiles, you can create a complete protein meal. For example, combining rice with beans or lentils can create a complete protein meal.
It’s important to note that while it’s essential to consume all nine essential amino acids, it’s not necessary to consume them all in one meal or even in one day. As long as you consume a variety of protein sources throughout the day, your body will get all the essential amino acids it needs.
What are some examples of complete protein meals?
Here are some examples of complete protein meals:
- Grilled chicken with quinoa and vegetables: Grilled chicken breast is a complete protein, and quinoa is a plant-based complete protein. Together with vegetables, this meal provides a balanced and nutritious source of protein.
- Salmon with brown rice and asparagus: Salmon is a complete protein, and brown rice is a plant-based complete protein. Asparagus is also a good source of protein. Together, these ingredients make for a delicious and healthy meal.
- Eggs with whole-grain toast and avocado: Eggs are a complete protein, and whole-grain toast provides additional protein and fiber. Avocado adds healthy fats to the meal.
There are many other options for complete protein meals, including beef stir-fry with vegetables, lentil soup with whole-grain bread, tofu stir-fry with brown rice, and more.
What are some examples of incomplete protein meals?
Incomplete proteins are proteins that lack one or more of the essential amino acids. Some examples of incomplete protein meals include:
- Rice and beans: Rice is low in lysine but high in methionine, while beans are low in methionine but high in lysine. Together, they form a complete protein meal.
- Hummus and pita bread: Hummus is made from chickpeas, which are low in methionine but high in lysine. Pita bread is made from wheat flour, which is low in lysine but high in methionine. Together, they form a complete protein meal.
- Peanut butter sandwich: Peanut butter is low in methionine but high in lysine, while bread is low in lysine but high in methionine. Together, they form a complete protein meal.
It’s important to note that while incomplete proteins do not contain all nine essential amino acids, they still provide valuable nutrients and can be part of a healthy diet. Combining different plant-based protein sources that complement each other’s amino acid profiles can create a complete protein meal.
How much protein should I eat per day?
The amount of protein you need per day depends on several factors, including your age, sex, weight, height, and activity level. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. For example, if you weigh 68 kg (150 pounds), you need about 55 grams of protein per day.
However, the optimal amount of protein intake varies depending on your goals and lifestyle factors such as weight loss, muscle building, and activity levels. Some studies suggest that consuming more protein than the RDA can help with weight loss by increasing the number of calories you burn and reducing your appetite. Other studies suggest that consuming more protein can help build muscle mass and improve muscle function in older adults.
Here are some general guidelines for protein intake based on different lifestyles:
- Sedentary lifestyle: 0.36 grams of protein per pound of body weight or 0.8 grams per kilogram of body weight.
- Endurance athletes: 0.5 to 0.65 grams of protein per pound of body weight or 1.2 to 1.4 grams per kilogram of body weight.
- Strength athletes: 0.6 to 0.9 grams of protein per pound of body weight or 1.4 to 2 grams per kilogram of body weight.
- Older adults: 1 to 1.2 grams of protein per kilogram of body weight.
It’s important to note that consuming too much protein can have negative effects on your health, such as kidney damage and dehydration. Therefore, it’s essential to consume a balanced diet that includes a variety of nutrient-dense foods.
I hope this helps!
