Protein is essential for human life according to the Mayo Clinic. com and 10 to 35 percent of calorie intake should come from it. This is approximately 50-175 grams of protein every day. There are two types of proteins complete and incomplete. Generally speaking animal sources of protein contains all the essential amino acids the body needs but other sources can not. Therefore especially if you are vegetarian aim for variety in your diet.
Chicken and Turkey
The white meat of chicken and turkey provides an excellent source of protein. Steer clear of darker meat because it is higher in fat. Also remove the skin from chicken before eating as this is also extremely fat-laden.
Skim milk and low-fat cheese and yogurt provide good healthy sources of lean protein and help to meet your needs calcium according to WebMD.
As long as you choose lean meat you have a good source of protein with little unsaturated fat that is also high in zinc iron and vitamin B12.
Soybeans are a good source of protein and an excellent alternative to red meat according to the Harvard School of Public Health. In fact they are the only plant food that MedlinePlus considers a complete protein. Try to eat two to four servings per week. It is also suggesting that soy may help reduce some of the symptoms of menopause.
This is an excellent source of protein. In fact it is one of the best food for children active adults and the elderly because of its many health benefits according to National Marine Fisheries Service.
Select oil-rich fish such as mackerel and sardines for a protein-rich foods that are also high in omega-3 fatty acids which help to prevent cardiovascular disease.
whole grains beans and legumes
Beans whole grains and legumes all provide good sources of protein and fiber minerals and vitamins. You can find whole grains in whole-grain cereal oatmeal brown rice and popcorn according to United States Department of Agriculture.
Eggs are packed full of protein and all eight essential amino acids according to the BBC website. Include them as part of a balanced diet but try not to eat more than one a day.
Nuts are good sources of protein fiber and minerals according to the Weight-control Information Network. They also contain healthy fats that do not clog arteries.