Nutritionists have called six products with a high content of protein.
Protein is a necessary component of a healthy diet. So you need to know about its food sources.
Fish
It is recommended to consume at least two servings of fish a week. The most useful types are trout, salmon and herring.
Fish contains about the same amount of protein that meat, and iron and vitamin B-12, essential for maintaining energy. In addition, it is a good substitute not the most useful types of meat. For example, for the same size servings of the salmon steak four times less saturated fat than in beef steak.
Eggs
One medium egg contains just 70-85 calories – and about 6.5 grams of protein. Consequently, three eggs contain 19.5 g of protein. The average woman needs about 50 grams of protein a day, almost half the daily value (actual protein needs depend on weight and activity level to find out your personal performance, please contact your doctor). Omelet or fried eggs from three eggs will give you a feeling of satiety for many hours.
Lean meat
If your favorite source of protein – red meat, choose the lean cuts, so as not to consume excess fat. Baked steak or lean ground beef can cost slightly more than other types of meat, but the difference is significant for health. Diet to lower blood pressure recommends 175 g of lean meat per day.
Nuts and legumes
Beans – the perfect food. They have more protein than any other plant food, they contain complex carbohydrates and a little fat. Per serving of lentils 18 grams of protein is comparable to the portion of the steak.
Nuts are a great source of protein and “good” fats (mono and polyunsaturated). In addition, the nuts will save you from hunger. Studies show that walnuts can help in weight reduction.
Poultry meat
Chicken and a Turkey – excellent sources of protein, with less saturated fat, especially if you choose white meat. Per serving of chicken contains 21 grams of protein. In addition, chicken meat has b vitamins and zinc. Turkey also contains nutrients that, according to some reports, help from depression.
Low-fat dairy products
Dairy products are important for bone health, in addition they contain protein which helps maintain normal blood pressure.
Adults are recommended two to three servings of dairy products a day. Skim milk, yogurt, or other dairy products provide not only protein but also vitamin D.
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