Protein is an essential nutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Ensuring adequate protein intake is crucial, but knowing what food is high in protein can be challenging. This guide provides a comprehensive overview of protein sources, their nutritional value, and how to incorporate them into your diet.
Understanding Protein and Amino Acids
Proteins are constructed from amino acids, often described as the body’s building blocks. There are around 20 different amino acids that combine to form various proteins. The body utilizes these proteins for essential functions like building muscle and bone, and creating enzymes and hormones. They can also be used for energy.
Your body can produce 11 amino acids, known as non-essential amino acids. However, the remaining 9, called essential amino acids, must be obtained through your diet. Consuming a variety of protein-rich foods ensures you get all the essential amino acids your body needs to function optimally.
Assessing Protein Quality
The nutritional value of a protein is determined by the amount of essential amino acids it contains.
- High-quality proteins: Animal products like chicken, beef, fish, and dairy contain ample amounts of all essential amino acids. Soy products, quinoa, and amaranth also fall into this category.
- Plant-based proteins: Beans, lentils, nuts, and whole grains provide all essential amino acids, though one or two may be present in smaller quantities.
Alt text: A variety of lean meats, including beef, chicken, and fish, showcasing high-quality protein sources.
Vegetarians and vegans should combine various plant protein sources to ensure a complete intake of essential amino acids. A combination of grains and legumes, such as beans on toast, can provide all the essential amino acids found in a typical meat-based dish.
Excellent Sources of Dietary Protein
When considering what food is high in protein, these sources should be your go-to choices:
- Lean Meats: Beef, lamb, veal, pork, and kangaroo are excellent protein sources.
- Poultry: Chicken, turkey, duck, emu, goose, and other birds offer substantial protein.
- Fish and Seafood: Fish, prawns, crab, lobster, mussels, oysters, scallops, and clams are rich in protein and other essential nutrients.
- Eggs: A versatile and complete protein source.
- Dairy Products: Milk, yogurt (especially Greek yogurt), and cheese (especially cottage cheese) are high in protein.
- Nuts and Seeds: Almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, and sunflower seeds provide protein and healthy fats.
- Legumes and Beans: Beans, lentils, chickpeas, split peas, and tofu are plant-based protein powerhouses.
Grains and cereal-based products also contribute to protein intake, but generally have lower protein concentrations compared to meat and meat alternatives.
Meeting Your Daily Protein Needs
Following dietary guidelines ensures adequate protein intake. These guidelines categorize foods into five groups, each offering key nutrients. The main protein-contributing groups are:
- Lean meats, poultry, fish, eggs, tofu, nuts, seeds, and legumes/beans.
- Milk, yogurt, cheese, and/or alternatives (mostly reduced fat).
The recommended daily servings from each food group are designed to meet your protein requirements.
Because the body can’t store protein, consuming small amounts at each meal is the best way to meet your daily needs.
Recommended Daily Servings for Adults
| Person | Lean Meat, Poultry, Fish, Eggs, Nuts, Seeds, Legumes/Beans | Milk, Yogurt, Cheese, and/or Alternatives (Mostly Reduced Fat) |
|---|---|---|
| Men aged 19–50 | 3 | 2 1/2 |
| Men aged 51–70 | 2 1/2 | 2 1/2 |
| Men aged 70+ | 2 1/2 | 3 1/2 |
| Women aged 19–50 | 2 1/2 | 2 1/2 |
| Women aged 51–70 | 2 | 4 |
| Women aged 70+ | 2 | 4 |
| Pregnant Women | 3 1/2 | 2 1/2 |
| Lactating Women | 2 1/2 | 2 1/2 |
Understanding Serving Sizes
A standard serving of lean meat, poultry, fish, eggs, nuts, seeds, and legumes/beans includes:
- 65g cooked lean meats (90-100g raw)
- 80g cooked lean poultry (100g raw)
- 100g cooked fish fillet (115g raw) or a small can of fish
- 2 large eggs
- 1 cup (150g) cooked dried beans, lentils, chickpeas, split peas, or canned beans (low sodium)
- 170g tofu
- 30g nuts, seeds, peanut or almond butter, or tahini (no added salt)
A serving of milk, yogurt, cheese, and/or alternatives includes:
- 250ml (1 cup) fresh, UHT long-life, reconstituted powdered milk, or buttermilk
- 120ml (1/2 cup) evaporated milk
- 200g (3/4 cup) yogurt
- 40g (2 slices) hard cheese like cheddar
- 120g (1/2 cup) ricotta cheese
Protein needs vary for children and teenagers as they grow, so consult specific guidelines for these age groups.
Practical Ways to Increase Protein Intake
If you’re looking to increase your protein intake, consider these simple strategies:
- Enjoy a peanut butter sandwich using natural peanut butter (no added salt, sugar, or fillers).
- Add low-fat cottage or ricotta cheese to scrambled eggs, casseroles, mashed potatoes, or pasta dishes.
- Incorporate nuts and seeds into salads, vegetable dishes, or as toppings for curries.
- Add beans to soups, casseroles, and pasta sauces.
- Snack on hummus and vegetable sticks.
- Use Greek yogurt as a topping for cereal, soup, or as a dessert with fresh fruit.
- Enjoy eggs on their own or in various dishes.
Understanding Protein Deficiency
Protein deficiency, or insufficient protein intake, is uncommon in developed countries, but can occur in those with specific needs like older adults or those following strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
- Muscle wasting
- Edema
- Anemia
- Slow growth (in children)
Protein’s Role in Maintaining Muscle Mass with Age
After age 50, people begin to gradually lose muscle mass, a condition known as sarcopenia. This loss is exacerbated by chronic illness, poor diet, and inactivity.
Meeting daily protein recommendations can help maintain muscle mass and strength, which is crucial for mobility and reducing the risk of falls.
Consuming high-quality protein sources like lean meats is essential for effective protein utilization in older adults.
The Truth About Protein Supplements
Protein shakes, powders, and supplements are generally unnecessary. Most people get enough protein from their diet. Excess protein is either excreted or stored as fat.
The best approach is to consume a variety of protein-rich foods as outlined in dietary guidelines, as part of a balanced diet. If you’re considering protein supplements, consult with your doctor.
Protein and Exercise
After exercising, consuming a serving of high-quality protein, like a glass of milk or yogurt, with a carbohydrate meal can help maintain protein balance. This is beneficial even after low to moderate aerobic exercise, particularly for older adults.
Those who exercise vigorously or are trying to build muscle don’t necessarily need extra protein. Muscle growth is stimulated by exercise, not excess protein intake.
Studies show that weightlifters gain muscle at the same rate regardless of whether they supplement their diets with protein.
The Dangers of High-Protein Diets
Some fad diets promote extremely high protein intakes, far exceeding recommended amounts. These diets can strain the kidneys and liver and lead to excessive calcium loss, increasing the risk of osteoporosis.
Alt text: Close-up shot of a plate of scrambled eggs, highlighting eggs as a versatile source of dietary protein.
Conclusion
Knowing what food is high in protein and understanding your body’s needs is key to maintaining optimal health. By incorporating a variety of protein sources into your diet and following recommended guidelines, you can ensure you’re getting enough of this essential nutrient. Remember to prioritize balanced eating and consult with healthcare professionals for personalized advice.
