From muscle building to weight loss, protein foods are the best benefactors to good health. It prevents overeating, recovers the torn muscles after intensive exercises, gives you energy and so on. It has numerous health benefits.
But how much protein food should you have per day? What are high protein foods? We know these sorts of questions are running in the back of your mind. Thus, here is a guide that contains answers you will love to know.
Let’s start with:
Protein is a crucial nutrient our body needs, especially when you are engaged in intense physical activities. It contains amino acids that help build body tissues, repair damaged bones and muscles, and make enzymes and hormones. They are also a fuel source for the body that boosts energy. Thus, a daily protein intake makes you strong and contributes to overall fitness.
Though protein is an excellent nutrient source for the body, its over intake is not recommendable for all. There should be a balance between consuming all sorts of nutrients because that’s what our body requires. So, let’s move on to the next crucial question:
How Much Protein Foods Make a Balanced Diet?
The amount of protein our body requires every day depends on age, fitness goals, activity level, muscle mass, and overall health. However, the DRI (Dietary Reference Intake) defines protein intake as per body weight: 0.36 grams per pound or 0.8 grams per kg. So, you can calculate your protein intake amount by considering your current weight.
What are High Protein Foods?
All the food items added in this high protein foods list are weight-loss friendly. So, if you are concerned about your daily calories intake limit, worry not; these foods contain fewer calories and more proteins.
Chicken breast is extremely popular in the fitness world. It is easy to cook, takes minimum time, and tastes amazing. It can make your boring and strict diet interesting. Take skinless chicken breasts and roast them to get maximum benefits. One roasted skinless chicken breast contains 50 to 60 grams of protein and 280 calories.
Like chicken, eggs can also make your diet healthy and interesting as it contains high protein. It also contains various other nutrients like healthy (good) fats, vitamins, antioxidants, and minerals. You can gain 6 grams of protein and 70 to 80 grams of calories with one egg. You can eat entire eggs as they are high in protein and healthy. But if you need to reduce some calories, prefer pure protein of egg whites.
Oats is one of the healthiest breakfast options. Along with protein, it contains various other essential nutrients like magnesium, thiamine, fibres, manganese, and vitamins. One bowl of oatmeal contains 10 to 25 grams of protein and 300 calories.
Broccoli is one of the most healthy protein sources that contain essential vitamins like C and K. It also contains bioactive nutrients, fibre and potassium. One bowl of broccoli contains 3 to 5 grams of protein and 30 to 35 calories.
Milk is a must-have food for your diet if you are not allergic to dairy products. This food item contains pretty much every nutrient, like calcium, riboflavin, phosphorus, etc. You can also get low-fat milk in supermarkets if you want to avoid its fat part. If you have zero lactose tolerance, soy milk is the best option for you. One glass of whole milk contains 8 to 10 grams of protein and 149 to 200 calories. A glass of soy milk contains 7 gram of protein and 110 calories.
Cottage cheese is low in fat and calories and is a rich source of phosphorus, selenium, calcium, riboflavin, and different vitamins. One small ball of cottage cheese contains 28 grams of protein and 163 calories.
Greek yogurt is famous by various names like strained yogurt, sack yogurt, yogurt cheese, or kerned yogurt. Each small bowl of Greek yogurt nourishes our body with 28 grams of protein and 179 calories. It also contains the least amount of fat than regular yogurt, so you mostly gain beneficial nutrients.
Lean Beef Meat
If you are focussing on consuming iron and vitamin-rich foods, lean beef is the best option. It contains vitamin B12 and a rich amount of bioavailable iron. It is also a good option for low-carb diets. You can get 25 grams of protein and 186 calories from 85 grams of lean sirloin steak.
Tuna and Salmon
Though all types of fish are good, tuna and salmon are the healthiest fish you can add to your diet. You can make your diet interesting with tuna and salmon as the internet is full of lip-smacking and diet-friendly recipes. Apart from protein, both tuna and salmon contain Omega-3 fatty acid, which helps weight loss. One can of tuna contains only 128 calories and 27 grams of protein. A serving of 85 grams of salmon contains only 175 calories and 19 grams of protein.