Animal-based foods such as meat, poultry, fish, eggs, and dairy products are generally good sources of complete proteins. Shellfish like shrimp, oysters, clams, and scallops are also great sources of protein. Chicken is a versatile staple that is in many people's rotation and can have a big impact when it comes to protein. A simple recipe for baked chicken with lemon and pepper or creamy chicken with mushrooms and garlic and parmesan can be an easy weeknight dinner that includes this important nutrient in a delicious way.
Eggs are another great source of protein. While eggs were associated with an increased risk of heart disease in the past, there's actually substantial evidence that, for most people, eggs aren't harmful. In general, eating a whole egg every day is beneficial. However, if you have diabetes or heart disease, keep your eggs to two or three a week. To maintain muscle mass, it is important for older people to consume protein “effectively”.
This means eating foods with high-quality protein, such as lean meats. Beans and legumes like all types of dried beans, split peas and lentils are a good option to increase protein intake. While this macro can be found in smaller quantities in foods such as vegetables and rice, there are other foods that are important suppliers of protein and can fuel the body with this key nutrient when included in an overall healthy diet. If you're looking to get more protein into your diet, you may be wondering which foods are the best sources. To help you narrow down your food choices, here is a comprehensive guide to the 8 best protein-containing foods for you to enjoy: lean meats like beef and pork; poultry like chicken and turkey; fish like salmon and tuna; eggs; dairy products like milk, cheese, and yogurt; beans and legumes; nuts and seeds; and soy products like tofu and tempeh.
According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat. Including these 8 sources of protein into your diet can help you meet your daily needs for this essential macro. Eating a variety of these foods will ensure that you get all the essential amino acids your body needs to stay healthy.