Which foods contain protein?

Protein is found in many different types of foods like animal sources, including meat, poultry, seafood, milk, cheese, yogurt and eggs and egg whites, and in some plant foods, including beans, lentils, soy, nuts, seeds, certain grains and vegetables. Animal sources of protein are considered “complete” protein because they contain all nine essential amino acids, whereas plant sources typically are lacking in at least one essential amino acid. Including plant proteins from different sources, along with all other food groups help to fill this gap. 

Am I getting enough protein?

The amount of protein we require is dependent on a variety of factors. For individuals most healthy individuals 0.36 grams per pound of body weight is considered adequate protein intake.  

•   For a person who weighs 130 pounds, this would mean consuming 47 grams of protein per day. 
•   For a person who weighs 200 pounds, this would mean consuming 73 grams of protein per day. 

The acceptable range as a percentage of overall food intake is 10-35% of total calories from protein. Most people easily meet the recommended minimum amount of protein, but for some people, protein may need to be increased or decreased. Those who are highly active, pregnant or nursing, for example, will need to increase protein intake, while individuals who have chronic kidney disease may need to limit their protein intake. Individuals seeking weight loss may also benefit from increasing protein intake to help maintain muscle mass and help with hunger control.   

When you may need to increase protein intake:

— To support wound healing  
— To support muscle maintenance during weight loss 
— To help support muscle growth 
— To support higher levels of exercise 
— During illness/recovery 
— During pregnancy or breastfeeding 

Can I get too much protein?

While consuming a higher protein diet has some potential benefits, it’s essential to ensure that high protein intake does not come at the expense of other food groups. Variety in protein choices and ensuring all food groups are included in your eating plan, like meat and poultry, beans and lentils, dairy, vegetables and grains will help to ensure adequate intake of other essential nutrients, such as fiber, vitamins, minerals and antioxidants. 

Choosing the right proteins:

Aim to consume a variety of different proteins from different food groups. Choose mostly minimally processed, lean and plant-based protein sources. Some animal sources of protein can be high in saturated fat, which can contribute to higher cholesterol levels and increase the risk of heart disease.  

Lean Meats: Extra lean ground beef (95% or leaner), sirloin, top loin, tenderloin, pork loin, pork tenderloin, pork chop, venison, bison

Poultry: Extra lean ground turkey (95% or leaner), skinless chicken breasts, skinless chicken thighs, skinless turkey breast

Seafood: Salmon, trout, mackerel, herring, tuna, cod, tilapia, scallops, crab, lobster, clams, oysters, mussels

Dairy & Eggs: Cottage cheese, low-fat cheese, lower-sugar low-fat Greek yogurt, plain, low-fat kefir, eggs & egg whites

Plant-Based Proteins: Beans and lentils, unsalted nuts or nut butters, edamame, tofu or tempeh, quinoa

Protein Supplements: Full Circle Market vanilla protein powder

Ways to boost protein intake:

— Blend low-fat yogurt or one scoop of protein powder with frozen fruit for a breakfast smoothie 
— Pair a piece of fruit with string cheese or a handful of nuts 
— Add beans or tofu to a salad for lunch 
— Snack on steamed edamame or enjoy as an appetizer 
— Replace milk in your cereal with yogurt or kefir 
— Swap Greek yogurt instead of regular yogurt 
— Boil eggs for a quick snack or breakfast