Food Choices Containing High Protein

It is important to know the types of foods that contain high protein that can support health. Protein is present in every cell of the human body to help repair cells and produce new cells. Protein intake is especially important for growth and development during childhood, adolescence and also during pregnancy. During the digestion process, foods containing protein are broken down into small pieces called amino acids. To maintain a healthy body, everyone needs to consume large amounts of amino acids. To meet your daily protein needs, there are a variety of foods containing protein that you can choose from. Foods that contain protein are divided into two types, namely animal protein and vegetable protein.

Sources of Animal Protein

Here are some types of animal protein sources:

  • Lean beef

    • This type of beef contains protein as well as iron, zinc, and vitamin B12. In addition, you can choose white poultry meat, such as chicken. Avoid consuming parts of the skin such as chicken skin, because it contains lots of saturated fat.

  • Seafood

    • Seafood or seafood is a source of protein that is generally low in fat. One seafood that is rich in protein is tuna. Canned tuna (150 g) contains about 40 g of protein.

  • Egg

    • Eggs are protein-rich foods with relatively affordable prices. As an illustration, small-sized eggs (35-40 grams) contain 4-5 grams of protein, while large-sized eggs (60g) contain 8g of protein.

  • Dairy products

    • Milk, cheese, and yogurt are dairy products that are rich in protein intake, as well as calcium and vitamin D. To maximize protein intake for your body, choose low-fat ones.

Vegetable Protein Source

Meanwhile, vegetable proteins that you can consume include:

  • Grains

    • This type of food has a high protein content and fiber, so that it can make you feel full longer. One type of grain that is good to consume is chia seeds.

  • Nuts

    • Including peanuts (peanut) and almonds, including foods that contain high protein. Peanuts also contain fiber and magnesium, while almonds are rich in fiber, vitamin E and manganese.

  • Soy

    • Soy is a source of protein that can help reduce cholesterol, is also very good for maintaining heart health. You can choose various processed soybeans, such as tofu or tempeh.

  • Broccoli

    • When compared with other types of vegetables, broccoli has a higher protein content. Other ingredients of broccoli that are no less beneficial to the body are fiber, potassium, vitamin K and vitamin C.

Meet Protein Needs

In general, a balanced diet can meet daily protein needs, so no additional protein supplements are needed for those who are healthy. Likewise vegetarians can get vegetable protein derived from various types of plants. Adults need about 10-35% protein from the total daily calorie needs. For example, for the needs of 2,000 calories per day, it takes about 50-175 grams of protein. It is recommended to choose a variety of protein intake, and low in fat and calories. Generally two to three servings of protein-rich foods can meet daily needs. For example, 50-85 grams of lean meat, poultry or fish. In addition, you can also choose about half a cup of beans, or one egg.

High Protein Diet Must Be Done Carefully

High protein diets are generally accompanied by suppressing carbohydrate intake. This diet can help you lose weight because it makes the body feel full longer. However, this type of diet should be done carefully because there are some risks that must be considered, especially if done for a long time. Risks that can arise include lack of fiber or other nutrients that can cause headaches, constipation, or bad breath. In addition, high protein intake such as red meat or fat-rich dairy products can increase the risk of heart disease. Diets high in protein must also be watched out for patients with kidney disorders because it can put extra strain on kidney function. Likewise if you suffer from diabetes and other chronic diseases, you should be wary of this type of diet. It's important to pay attention to adequate protein intake as needed every day. In choosing foods that contain protein, you should also choose those that are low in fat and calories. If necessary, consult your doctor or nutritionist, especially if you are going to try a new diet.

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