8 Proteins Every Week You Should Eat, According to a Dietitian

The ultimate macronutrient is protein. muscle repair, immune support, healthy weight management And many more. For your overall health, it is essential to include it every day in your diet. Americans should consume about 3.5 ounces of it daily. 0.8 grams of protein per each kilogram of body weightThis amount is approximate, but it can vary depending on individual. For a 150-pound individual, this would mean that they need 55 grams of protein daily.

What foods can you eat that provide enough protein to meet your daily needs? There are many sources of protein that you can include in a balanced, healthy diet.

Why Do We Need Protein?

In addition to carbohydrates and fat protein One of three macros, protein plays an important role in the body. Protein is composed of amino acids. These are the building blocks of all life, unlike carbohydrates and fat. Protein is found in every cell of the body.

These amino acids are needed to build muscle, break down food, give energy, and provide energy for our bodies. Insufficient protein can lead to muscle loss, weaker immunity system, and weaker bones.

Essential vs. Nonessential Amino Acids

Before we get into the details of which protein sources you should be eating, it is important that you understand the differences between essential and non-essential amino acids.

There are 20 amino acids found in protein sources. Nine are considered “essential”, meaning your body is unable to make them. essential They are a part of most people’s diet. The body does not require any of the non-essential amino acids. can Produce, so it is not essential to eat them. However, adequate protein intake can help fill any gaps. Not all protein sources contain all 20 amino acids—some contain a combo of some essential and nonessential amino acids. This is why it is important to have a varied diet. You can get all of your essential amino acid needs met by eating different sources of protein.

A Dietitian recommends 8 protein options for every week

Protein foods can come in many forms. plant-based options. There are many protein options, but here are eight that are nutritious, tasty, and versatile.

1. Pistachios

Pistachios, a popular snack nut, are also a great source for protein. 6 grams per 1-ounce servingThey also provide all nine essential amino acid. Pistachios contain about 90% unsaturated fats, so 1 ounce contains more fiber than an ounce. cup of broccoli They contain 3 grams of fiber and are a good source for vitamin B6, phosphorous, thiamin, and copper.

Pistachios are a good source of antioxidants. The journal published a new study. Nutrients found that pistachios have an antioxidant capacity that rivals other popular antioxidant-containing foods, including blueberries, pomegranates, cherries and red wine.

Pistachios can be enjoyed by eating Savory Date & Pistachio Bites, Chai Chia Pudding Or Pistachio & Peach Toast.

2. Eggs

Eggs are a great source of protein and are rich in important nutrients like choline, vitamin D, and iodine. 6 grams of proteinEnjoying an egg is as easy as frying it in a pan. However, eggs can be versatile and help you create delicious recipes like this. Spinach & Pea Carbonara Or Spinach, Mushroom, & Egg Casserole, too.

Eggs are high-quality proteins that contain all the essential amino acids. Nearly half of an egg’s protein can be found in the yolk so make sure to eat all of it.

3. Lentils

Lentils, a nutritional powerhouse that packs a punch in terms of their health benefits, are lentils. They are high in fiber, protein and folate.

With 9 grams of protein per half-cup servingLentils are a great source of protein and a good alternative to animal proteins. Lentils and pulses are a great complement to cereal grains because they offer a complete amino acid profile. Lentils and other pulses, such as chickpeas and black beans, are worth considering due to their high nutritional density. both as a protein and a vegetable.

Vegan Lentil Soup And a Quick Lentil Salmon Salad There are many delicious dishes that feature lentils.

4. Chicken

The following are the most popular meat consumed in the U.SChicken is a staple food in many households. From a Classic Chicken Soup To a nostalgic Chicken Waldorf SaladThis protein source can be enjoyed in many different ways. Both white and dark-meat chicken are available. vitamin B12 And cholineThese ingredients may help promote brain development, improve the functioning of the nervous system, and increase cognitive performance in older people. A 3-ounce portion provides an incredible 375 mg. 26 grams of protein.

5. Greek Yogurt

Greek yogurt can contain all three macronutrients depending on which type you choose. It also has a higher level of protein than other yogurt types. A small container (7 ounces!) of Greek yogurt contains 7. 20 grams of protein All nine essential amino acids.

As a substitute for mayo and sour cream, plain Greek yogurt can be used as a protein source in smoothies such as this. Pineapple Green SmoothieYou can also have it as a snack. Greek Yogurt with Strawberries.

6. Fish

Regular consumption of fish has a host of health benefits including cognitive, neurological, and psychological. However, 90% of Americans don’t meet the recommendation to eat seafood—which includes fish and shellfish—at least twice a week. Fish, especially cold-water fish such as salmon and tuna, is one of the most nutritious sources of nutrients. omega-3 fatty acidsThese are essential for everything, from your heart to the inside of your brain.

One 3-ounce salmon serving contains: 22 grams of protein. Enjoy it in dishes like Grilled Salmon Kebabs with Tzatziki & Green Beans makes it delicious, too.

7. Quinoa

Quinoa is often viewed as a carb-rich food. However, this grain is also a great source of protein from plants and contains all the essential amino acids.

One cup of cookedquinoa provides enough nutrition 8 grams of proteinIt’s also rich in fiber and antioxidants. Our Broccoli & Quinoa Casserole Or Cheesy Black Bean & Quinoa Skillet Two delicious dishes showcase the nutritious grain.

8. Tofu

Tofu is made of soy, which naturally contains high levels of protein. Tofu is easy to prepare, cheap and a popular choice for both meat-eaters and plant-based eaters. Tofu also contains high levels of calcium and copper. 22 grams of protein Serving size: 12 cup. You can also try it in a stir-fry, Soup, salad, and even dessert are all options. smoothie.