How to Eat More Protein

Protein is considered a “macronutrient,” meaning that our bodies generally require large amounts of it. This is because our bodies use protein to make everything from bones and hair to muscles and blood. However, unlike fats and carbohydrates, our bodies do not store protein, which makes it important to consistently keep proper amounts of protein in your diet. By learning what foods are high in protein and how to integrate them into your diet, you can easily begin eating more protein.

Adding More Protein to Your Diet

Add more seafood and lean meat to your diet. Seafood and poultry are two excellent sources of protein. They’re also healthier options than other forms of meat protein because they’re generally lower in fat.

·         In addition to being a great source of protein, many seafood options, such as salmon, are also rich in omega-3 fatty acids, which are good for the heart.

·         Dark meat poultry is slightly higher in fat than white meat. You should also remove the skin from poultry before cooking because it’s loaded with saturated fat.

·         Pork tenderloin is another protein-rich white meat. It is less lean than poultry but still leaner than red meat.

Choose lean beef. When you do have a dish that calls for beef, ensure that you use lean beef. Lean cuts are generally only 1g higher in saturated fat than skinless chicken, and they’re still a great source of protein. Some examples of lean cuts of beef include top round, sirloin, flank steak, and 93% ground beef. A 3.5 oz serving of lean beef has 10g or less of fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol.

·         In addition to a source of protein, lean cuts of beef also contain zinc, iron, and vitamin B12.

·         Look for the terms “loin” or “round” to help pick out lean cuts of beef.

Increase the amount of low-fat dairy in your diet. Milk, cheese, and yogurt are all good sources of dietary protein. Full-fat options can carry heavy calorie counts, though, so always opt for low-fat options (such as 1% or skim milk) to maximize the amount of protein while minimizing calories.

·         Dairy products are also a great source of calcium and many are fortified with vitamin D.

·         Try strained Greek or Icelandic yogurt for a higher protein snack. Each 6 oz serving has about 14g protein, compared to 10g in low-fat yogurt.

Eat more eggs. If you’re looking to add more protein on a budget, eggs are one of the least expensive sources of protein you can find. The American Heart Association even says that healthy adults can safely add an egg to their diet every day.

·         As with dairy products, you can also maximize protein while minimizing fat based on how you eat the eggs. Egg whites contain nearly 50% of the protein in the entire egg while containing almost no fat, so consider separating the egg white from the yolk when eating eggs. Purchasing a carton of egg whites can also be a good option. Be sure to read the label to make sure it is 100% egg whites, since some brands add salt.

Add more beans to your diet. Beans are a great source of protein for any diet, and they’re also loaded with fiber and other nutrients that keep you feeling full, which makes them a perfect substitute for red meat in a number of dishes, including chili and tacos. 1/2 cup of beans even contains as much protein as a full ounce of broiled steak.
Eat more soy. Soy is another great source of protein, and it’s lower in fat than many other sources, which makes it a heart-healthy option.

Keep nuts as a snack. Almonds, cashews, and pistachios are all relatively low-calorie nuts at approximately 160 calories per ounce. These options also contain between 5-6g of protein in the same serving size as well as beneficial fiber, making them a great protein-rich snack that’s much healthier for you than something sugary and processed.

·         Avoid nuts coated in salts or packaged/roasted in oils. Raw or dry roasted nuts are the best options for maximizing protein while minimizing calories.