The ideal diet contains a mix of nutrients: carbohydrates, vitamins and minerals, fiber, healthy fats, and protein. You need to eat enough protein each day, because this nutrient forms the foundation of your muscles, bones, cartilage, skin, and blood. Protein also provides your body with the calories you need to stay active. High protein foods keep you feeling full longer than high carbohydrate foods. They prevent the blood sugar spikes that lead to food splurges, and contribute to weight gain.
The USDA’s ChooseMyPlate guideline recommends that women eat 5 to 5 Ω ounces of protein foods, and men eat 5 Ω to 6 Ω ounces daily. If you’re an athlete who is looking to build muscle, you may need to increase your protein intake even more.
Check with your doctor to find out how much protein is appropriate for you. Meat, chicken, turkey, fish, beans, peas, eggs, soy, nuts, and seeds are all examples of high protein foods. You can also get protein in dairy foods such as Greek yogurt, milk, and cottage cheese. A small chicken breast, one can of tuna, 3 ounces of trout, one egg, or 12 almonds is equal to one ounce of protein.
Not all high protein foods are equally good for you. The USDA recommends choosing low-fat or lean protein sources, such as skinless chicken, fish, or tofu. Protein sources like steak, hamburger, pork, or duck tend to be higher in fat and calories. Processed meats are high protein foods, but they are also very high in fat, as well as in sodium and other unhealthy additives. Bacon, sausage, ham, hot dogs, canned meat, and some lunch meats have been linked to an increased risk for cancer, and should therefore be avoided or at least eaten in very limited quantities.
Quinoa (pronounced KEEN-wah) has garnered a great deal of attention from diet and nutrition experts in recent years due to its nutrition profile. Quinoa is actually a seed, although it’s commonly referred to as a grain for obvious reasons (quinoa seeds are grain-like in size, texture, and consistency when cooked). … Read More
Nutrition experts stress the importance of overall “diet quality” as opposed to demonizing and avoiding particular foods or even entire food groups. "Quality" means that what you eat provides the energy and essential nutrients you need for an active, healthy life. All sources of protein, for example, are not created … Read More
No matter where you live, what country you’re from, or what your economic status is, legumes most likely a play a significant role in your family’s daily diet. And no wonder—legumes are abundant, easy to find, economical, and, most importantly, very healthy. What’s not so well known is what the … Read More
Adopting a plant-based diet, studies suggest, can lower your risk of chronic disease and extend your life. That's why health experts are recommending the addition of a few meatless meals—ones that contain plant-based protein—to your weekly meal plans. Plant foods are known to contain fiber, vitamins, minerals, phytochemicals, and healthy … Read More
You probably don't need to be reminded, but we'll do it anyway—don't skimp on high-protein foods. Here's why: Protein is a nutrient your body needs in order to maintain its structures—including muscles, bones, skin, and hair. Furthermore, protein is a key element in compounds your body needs to function properly. … Read More
Got hemp seed? Nutrition benefits from this worthy source of protein make it an ideal addition to your diet. Beyond protein, hemp seeds contain a number of other nutrients that are an essential part of a healthy eating plan. Specifically, hemp seeds are rich in omega-3 fatty acids known as … Read More
The military diet is an increasingly popular fad diet for fast weight loss—and if you adhere to it, you likely will lose some weight quickly. Supporters of the military diet claim you'll take off “up to 10 pounds" in seven days. By contrast, most nutritionists recommend a maximum weight loss … Read More
It’s a tradition when it comes to any New Year’s Resolution: Ideas center on self-improvement—and often in the area of health. And why not? For some, buying a new car or traveling to an exotic locale might come first. But without our health, those fancy material possessions and adventurous trips … Read More
The foods you place on your plate every day are far more powerful than you realize. If you choose to eat certain foods while limiting or avoiding other foods, you can have a major impact on your overall health. So it's important to understand how to eat healthy. Hundreds of … Read More
