Top-Recommended High-Protein Foods Endorsed by Nutrition Experts
In the world of nutrition, protein plays a crucial role in maintaining a balanced diet. Registered dietitian Anna Taylor, MS, RD, LD, CDE, offers valuable insights into low-fat protein sources that can support a healthy lifestyle.
Greek yogurt, rich in live and active cultures, is a high-protein food. A half-cup serving contains 11 grams of protein, 60 calories, and no saturated fat. It can be used as a substitute for sour cream or flavored with frozen fruit, making it a versatile addition to your meals.
Cottage cheese, especially when bought in a no-salt added version, can be a good option for those with limited food prep time. One-half cup of 1% cottage cheese contains 14 grams of protein, 80 calories, and 1 gram of saturated fat.
For a 140-pound person, a daily protein intake of at least 50 grams is recommended. Foods like Greek yogurt and cottage cheese can contribute to meeting this requirement.
When it comes to plant-based protein sources, Anna Taylor recommends whole grains, beans, legumes, nuts, seeds, and minimally processed soy products. Chia seeds, for instance, offer protein, fiber, and omega-3s with low fat content.
Edamame (soybeans) is another favored plant-based protein source due to its high protein content and completeness as a source of essential amino acids. A half-cup of fresh edamame contains 9 grams of protein, less than 100 calories, and 4 grams of fiber.
Lentils are another legume powerhouse, rich in protein and fiber. One-half cup of cooked lentils contains 9 grams of protein, 115 calories, and 8 grams of fiber.
Split peas are yet another legume that packs a protein punch. A half-cup of cooked split peas contains 8 grams of protein, 115 calories, and 8 grams of fiber.
Canned tuna, a convenient, healthy food, doesn't contain saturated fats that clog arteries. Three ounces of canned tuna packed in water contains 20 grams of protein, 90 calories, and 2 grams of saturated fat. It can be used in sandwiches, on crackers, eaten plain, or used in pasta salads.
Boneless, skinless chicken breast provides a high amount of protein per ounce compared to normal cuts of beef. With 27 grams of protein in 3 ounces, 140 calories, and 1 gram of saturated fat, it's a lean source of protein for those who consume animal products.
Anna Taylor emphasizes the importance of finding high-quality protein sources that don't come with extras like salt, sugar, and saturated fat.
It's worth noting that the likelihood of having a protein deficiency is small for a healthy adult with a typical digestive tract. However, incorporating a variety of protein sources can help ensure a balanced diet.
Moreover, Anna Taylor suggests that healthy sources of protein might decrease the risk for heart disease and stroke.
In summary, whether you're looking for plant-based or animal-based protein sources, Anna Taylor's advice emphasizes diversity and minimal processing. From Greek yogurt and cottage cheese to edamame, lentils, and canned tuna, there are numerous low-fat protein options to choose from.
Greek yogurt and cottage cheese, being high in protein, can support a healthy lifestyle by contributing to the recommended daily protein intake, especially for a 140-pound person who needs at least 50 grams.
Plant-based protein sources like chia seeds, edamame, lentils, and split peas offer not only protein but also fiber and essential nutrients, making them valuable additions to a health-and-wellness focused diet.
Canned tuna, lean and low in saturated fats, can decrease the risk for heart disease and stroke, making it a beneficial component of a diet focused on fitness-and-exercise and overall health.
