Protein Sources
Protein is important but so are carbohydrates, fats, and total calories, says Katherine Tallmadge, MA, RD, a spokeswoman for the American Dietetic Association.
“This is about balance,” says Tallmadge, author of Diet Simple. While she recommends including lean and low-fat sources of protein at every meal, she says it should be part of a calorie-controlled diet that’s also rich in ‘smart carbs’ such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.
She also notes that not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy, she says.
Here are some good sources of protein, as listed by the U.S. Department of Agriculture:
| Food | Protein grams |
| 1 ounce meat, fish, poultry | 7 |
| 1 large egg | 6 |
| 4 ounces milk | 4 |
| 4 ounces low-fat yogurt | 6 |
| 4 ounces soy milk | 5 |
| 3 ounces tofu, firm | 13 |
| 1 ounce cheese | 7 |
| 1/2 cup low-fat cottage cheese | 14 |
| 1/2 cup cooked kidney beans | 7 |
| 1/2 cup lentils | 9 |
| 1 ounce nuts | 7 |
| 2 tablespoons peanut butter | 8 |
| 1/2 cup vegetables | 2 |
| 1 slice bread | 2 |
| 1/2 cup of most grains/pastas | 2 |
8 Ways to Pump Up the Protein
If you’d like to start including more lean protein in your daily diet,
Tallmadge offers these eight simple tips:
- Take yogurt with you to the gym and enjoy it as a post-workout booster.
- Make your breakfast oatmeal with milk instead of water.
- Snack on fat-free mozzarella cheese.
- Use a whole cup of milk on your cereal.
- Try smoked salmon or one of the new lean sausages for breakfast.
- Take along a hard-boiled egg for an easy snack.
- Munch on edamame beans at meals and snacks.
- Choose round or tenderloin cuts of meat
Tags: along with healthy fats like nuts, and whole grains, Avocado, beans, carbohydrates, fats, fish, fruits, lean meats, low-fat dairy, nuts, oils, Olives, seeds, Soy, Vegetables
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Vegetables, nuts, fruits, beans, fish, Soy, carbohydrates, Olives, lean meats, Avocado, low-fat dairy, along with healthy fats like nuts, and whole grains, fats, oils, seeds,
