How To Have A Healthy Diet High In Protein

Don't Forget About Beans And Nuts

For optimal health, patients must not forget about beans and nuts, which can both be vital sources of protein, especially for those who are vegan or vegetarian. For reference, a four-ounce serving of chicken breast has twenty-eight grams of protein. By comparison, a single cup of cooked soybeans (edamame) contains 31.3 grams of protein, roughly sixty-three percent of the recommended daily protein intake for adults. Lentils contain 17.9 grams of protein per cup, and white beans have 17.4 grams of protein per cup. Other beans high in protein include split peas, kidney beans, pinto beans, and lima beans.

In addition to beans, nuts can also be a good source of protein. However, while beans are relatively low in fat, most nuts have a high fat content, so experts recommend consuming these in moderation. Almonds are one of the healthiest nuts, and a one-ounce serving contains roughly six grams of protein. Pistachios, cashews, peanuts, and walnuts contain four to six grams of protein per ounce. Nuts are ideal as a snack or sprinkled over a salad. When possible, opt for unsalted nuts that have been dry roasted.

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Keep Fatty Fish In The Rotation

To boost intake of both protein and heart-healthy omega-3 fatty acids, experts recommend for individuals to keep fatty fish in the rotation. Examples of fatty fish include salmon, tuna, mackerel, sardines, trout, and herring. Most health organizations recommend adults eat at least two servings of fatty fish each week; each serving should be roughly 3.5 ounces. Since some fish can be high in mercury, choosing a low-mercury option such as salmon or herring is advisable. Pregnant women should limit their intake of tuna to no more than six ounces three times a month due to its relatively high mercury content. Where possible, choosing organic or wild-caught fish is beneficial, and baking fish is much healthier than frying it. To make it easier to include fish in the weekly menu, it could be helpful to include tuna in a casserole or a sandwich, and some individuals might enjoy a fish stew. Patients concerned about mercury levels should consult a medical professional.

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