Protein is the building block for all of the functions your body carries out each day. You should get about 8 grams of protein for every 20 pounds you weigh, advises Harvard School of Public Health. While meat, such as beef, pork, and poultry, are among the top sources of protein, the daily food guide indicates that you have other options that will help supply you with plenty of this important nutrient. The daily food guide is based on recommendations from the Food intolerance test that helps you determine how much of each food type you should eat each day and also guides you toward the healthiest options within each food group.
A 1/4-cup serving of cooked beans or peas is equivalent to a 1-ounce serving of protein. Most types of beans, such as kidney, black, navy, white, and pinto beans, contain between 3 and 5 grams of protein in a 1/4 cup serving. A 1/4-cup serving of peas contains about 2 grams of protein. Beans and peas are also low in fat and contain a healthy dose of fiber and iron.
Replace beef or chicken in soups and casseroles with beans or peas. Serve beans or peas combined with rice, lentils, or fresh vegetables as a healthy main course to replace beef, pork, or chicken. Nuts and seeds are high in certain Vitamins & nutrients, such as vitamin E, but are also a significant source of protein. A 1-ounce serving of most types of nuts, such as walnuts, peanuts, or almonds, contains between 3 and 7 grams of protein. Seeds, such as sunflower seeds and pumpkin seeds, contain between 5 and 8 grams of protein in 1 ounce.
Nuts and seeds also contain healthy unsaturated fat and fiber. Sprinkle nuts over rice, vegetables, and pasta to help you get plenty of protein in your diet. Stir seeds into breakfast cereal, oatmeal, or yogurt. Eat a handful of nuts or seeds as a snack, as another way to add these protein-rich foods to your diet. Eggs are a complete source of protein and can help you get plenty of these essential nutrients in your daily diet. One whole large egg contains more than 6 grams of protein.
If you are limiting your cholesterol intake, the egg white has 3.6 grams of protein and no cholesterol, compared to the 186 milligrams in a large egg yolk. Scramble an egg for a protein-packed breakfast or eat a hard-boiled egg for a nutritious snack. Add cooked eggs to sandwiches, rice, or sautéed potatoes as additional ways to incorporate them into your diet. Certain soy products are used in vegetarian alternatives to foods such as hamburgers. Tofu is a healthy source of protein that can be added to Asian recipes and casseroles. A 1/2-cup serving of prepared firm tofu contains more than 10 grams of protein. A soy veggie burger contains almost 11 grams of protein and can replace a beef hamburger patty. Tempeh, fermented soybean cakes, contains 1 gram of protein in a 100-gram serving.
