Protein is an essential nutrient that helps to heal wounds and form new tissue in the body. Did you know that during periods of illness or after surgery, your body requires more protein than usual? Also, did you know that protein gives you the best return on your metabolism? Protein provides the body with the highest TEF (thermo effect of food). It revs the metabolism, takes the longest to digest and therefore provides greater satiation.
Below are common foods high in protein listed in grams. I like to call these first-class proteins. In other words, you are getting a complete protein. The daily recommended protein intake per day for everyday health is 59-74 grams per day. This can also depend on personal goals too. Some individuals such as athletes or fitness competitors will require more.
3 ounces cooked chicken, turkey, or other poultry (24)
3 ounces cooked freshwater fish (21)
3 ounces cooked shellfish (19)
1/2 cup canned tune (14)
1/2 cup tofu or tempeh
1 large egg (6)
1/4 cup fat-free egg substitute
Other foods you can obtain protein from are dairy, nuts and seeds, and grains.
If you are challenged with meeting your daily goal you can also use a high-quality protein nutrition supplement such as a whey protein powder or a plant-based protein powder.
How are you doing on your protein intake?