Introduction
Protein is an essential part of a healthy diet, and it’s important to make sure you’re getting enough of it every day. But with so many different types of protein out there, it can be hard to know which ones are the best for you. That’s why we asked dietitians to share their top picks for the best proteins to eat every day. From plant-based proteins to animal proteins, these seven proteins are sure to give you the nutrition you need to stay healthy and energized. Read on to learn more about the best proteins to eat every day.
The 7 Best Proteins To Eat Every Day, Say Dietitians — Eat This Not That
When it comes to eating healthy, protein is an essential part of any diet. Protein helps to build and repair muscle, and it also helps to keep you feeling full and satisfied. But with so many different types of protein out there, it can be hard to know which ones are the best for you. That’s why we asked dietitians to share their top picks for the best proteins to eat every day.
1. Eggs
Eggs are a great source of protein, and they’re also packed with essential vitamins and minerals. They’re also incredibly versatile, so you can enjoy them in a variety of ways. Whether you’re making an omelet, scrambling them up, or hard-boiling them for a snack, eggs are a great way to get your daily dose of protein.
2. Greek Yogurt
Greek yogurt is a great source of protein, and it’s also packed with probiotics that can help to keep your gut healthy. It’s also a great way to get your daily dose of calcium. Try adding some fresh fruit or nuts for a delicious and nutritious snack.
3. Lean Meats
Lean meats like chicken, turkey, and fish are all great sources of protein. They’re also packed with essential vitamins and minerals, and they’re low in fat and calories. Try adding some lean meats to your salads, sandwiches, or stir-fries for a delicious and nutritious meal.
4. Beans and Legumes
Beans and legumes are a great source of plant-based protein. They’re also packed with fiber, which can help to keep you feeling full and satisfied. Try adding some beans or legumes to your salads, soups, or stews for a delicious and nutritious meal.
5. Nuts and Seeds
Nuts and seeds are a great source of protein, and they’re also packed with healthy fats and essential vitamins and minerals. Try adding some nuts and seeds to your salads, oatmeal, or yogurt for a delicious and nutritious snack.
6. Quinoa
Quinoa is a great source of plant-based protein, and it’s also packed with fiber and essential vitamins and minerals. Try adding some quinoa to your salads, soups, or stir-fries for a delicious and nutritious meal.
7. Tofu
Tofu is a great source of plant-based protein, and it’s also packed with essential vitamins and minerals. Try adding some tofu to your stir-fries, soups, or salads for a delicious and nutritious meal.
Eating a variety of proteins is the best way to ensure that you’re getting all the essential nutrients your body needs. So, make sure to include these seven proteins in your diet every day for a healthy and balanced diet.
Protein is an essential macronutrient that is made up of amino acids, the compounds that help build muscle, make hormones, and even break down food. There are nine “essential” amino acids that your body doesn’t produce and that you must consume from food to get a proper intake.
The base amount of protein your body needs depends on your weight, as the recommended dietary allowance is 0.8 grams per kilogram of body weight. If you’re trying to gain muscle, consuming between 1.2 to 2.0 grams of protein per kilogram of body weight of protein daily is ideal.
With the amount of protein you need to eat daily, it’s important to select options that provide not only enough of the macronutrient, but that can provide other benefits to your body. We spoke with two members of our Medical Expert Board, Sydney Greene, MS, RD, and Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and The Portion Teller Plan, to discuss the best proteins that you should be eating every day. Then, make sure to check out the Surprising Effects of Eating Too Much Protein, Say Dietitians.
“Eggs are the most underrated source of protein,” says Greene. “In addition to 6 grams of protein per egg, they contain energy-boosting vitamin B12, brain nourishing choline, and thyroid supporting selenium.”
Both the egg yolk and the egg whites contain a great deal of protein. If you’re looking for lean proteins, you can stick to just the egg whites.
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“Fish is a very good source of protein, which helps you feel full as well as regulate growth,” says Young. “Yet, it is also rich in omega 3 fatty acids which can prevent blood clots and fight inflammation.”
Young suggests including eating salmon in your realm of fatty fish. You can also get your intake best proteins from other oily fish like sardines and tuna.
Wild seafood includes fish caught in their natural habitats, such as in rivers, lakes, or oceans. Greene advises that seafood in general is a food category that is rich in brain nourishing nutrients such as iron, b vitamins, and zinc.
“In addition to a variety of essential vitamins and minerals, fish and shellfish are excellent sources of protein and many contain omega-3 fatty acids.”
Each part of the chicken provides different amounts of protein. Young suggests that the chicken breast is where you get the best overall benefit.
“Chicken breast is a lean source of protein and is easy to prepare,” says Young. “You can enjoy it grilled over greens or paired with a whole grain like brown rice and vegetable. It’s also very filling and will keep you satisfied for hours.”
“Nuts and seeds are protein powerhouses that also contain fiber and healthy fats,” says Greene. “These vegan sources of protein can be added to meals or enjoyed alone as a protein-rich snack.”
Eating nuts every day not only provides you with the best proteins but also has other health-promoting benefits like potentially helping your heart and inflammation.
To choose a few for your next trail mix, some high-protein nuts include peanuts and walnuts. For seed options, add in some hemp seeds or flax seeds.
According to Young, beans are a source of plant protein that has the advantage of also being high in fiber.
“The protein plus fiber will help keep blood sugar steady,” she says.
There are so many beans high in protein to choose from. Thankfully, you can get an array of these legumes that provide you with not only protein benefits but heart benefits as well.
Aside from the high amounts of protein it has, Greek yogurt has many other body benefits.
“Not only does one serving of Greek yogurt contain anywhere from 15-20 grams of protein, but it is also a great source of gut-supporting probiotics,” says Greene.
“Greek yogurt is rich in protein and is also a good source of calcium to help keep your bones strong,” says Young. “It’s a great breakfast choice and it’s also portable making it a filling and healthy snack.”
Greene’s suggestion for the most ideal way to enjoy Greek yogurt is either plain, low, or full-fat with fresh fruit and seeds.
Kayla Garritano