Once you assemble a menu of healthy dishes, it’s easy to fall into the habit of preparing those foods routinely. Unfortunately, eating the same thing over and over again can be incredibly boring. Variety is vital if you want to engage both your taste buds and your mind. When you mix it up, however, you still need to make sure that you are providing your body with the nutrition that it needs to thrive. Thankfully, foods high in protein are fairly easy to find, so you can enjoy assorted tastes while still obtaining plenty of this crucial macronutrient.
Foods High in Protein
Do you want to shed pounds? Are you eager to put on more muscle? Do you want to boost your metabolism or lower your blood pressure? Have concerns about maintaining bone and muscle mass as you age begun to cross your mind? Are you intent on breaking a snacking habit? Whether you have one of these specific wellness goals in mind or simply want to eat healthy, you’re liable to hear the same advice: Eat plenty of protein. A macronutrient that is key to achieving optimal health, protein is an important part of a healthy diet, so making it a point to put foods high in protein on your plate is a smart habit. What foods should be on your menu?
A 4-ounce serving of beef contains just over 30 grams of protein and around 210 calories. It’s also loaded with vitamin B12, highly bioavailable iron, and a multitude of other useful nutrients. Unfortunately, beef can also be high in saturated fat, which is notoriously bad for the health of your cardiovascular system and doesn’t do your waistline any favors. Opting for lean cuts helps, but it’s probably wise to limit your consumption of beef.
There’s a reason so many health-conscious people consistently put chicken on their plates. A chicken breast tastes absolutely delicious, features in a near-infinite number of recipes, and delivers some 33 grams of protein in a 4-ounce serving. With that same serving containing less than 170 calories, it’s clear that chicken is also relatively low in calories. It contains far less fat than beef, so it’s a heart-healthy alternative, and it offers a bountiful list of valuable vitamins and minerals that your body needs, including various B vitamins, vitamin D, vitamin A, iron, potassium, and phosphorous. In addition, chicken, like other animal products, is a complete protein, so consuming it provides you with the essential amino acids that fuel your body’s ability to function effectively.
Another complete protein, eggs are a great way to get protein without consuming too many calories. A large egg provides 6 grams of protein and just 78 calories. Eggs are a good source of vitamin E, vitamin D, vitamin K, calcium, zinc, and selenium. Eating an egg also provides you with a healthy assortment of antioxidants and omega-3s.
Speaking of omega-3s, tuna is another popular source of these healthy fats, and it’s also a great source of protein. A four-ounce serving of canned tuna contains 30 grams of protein. While it delivers plenty of desirable vitamins and minerals, it’s delightfully low in both fat and calories.
While most complete proteins are animal products, there are some exceptions, like edamame. One cup of edamame offers roughly 18 grams of protein. Eating edamame is also a good way to get iron, calcium, magnesium, potassium, folate, and vitamin C.
Almonds might be small, but they pack a punch when it comes to protein. A single cup of whole almonds contains some 30 grams of protein; of course, it also contains more than 800 calories, so you should probably limit your portion size. Still, almonds are small, portable, and pretty tasty, so they make a fantastic, protein-rich snack that’s a cinch to enjoy whether you are relaxing at home or on the go.
Choosing to eat foods high in protein is a sensible way to ensure that you’re getting the protein that you need, but there are times when being sensible isn’t in the cards. What if you’re hankering for a particular dish that is big on taste but lacking in protein? Believe it or not, you can probably indulge your craving without compromising your protein intake. High-quality protein powders make it easy to add protein to a meal that needs a little boost. You can wash down your treat with a protein shake or enrich the dish by adding protein to the mix as you prepare it. Are you searching for your perfect protein powder? Let us help. Visit BarnDad Innovative Nutrition’s online shop today to explore our range of top-quality protein powders.
Whether you prefer a tasty protein shake, a crunchy snack, or a low-calorie broth, products built around protein are a smart choice. Check out BarnDad Nutrition to learn more about all of our high-quality, protein-packed products.