Delicious high-protein food

Healthy and balanced diet must include all micronutrients: carbohydrates, proteins and fats. Proteins are very important nutrients and we have to be especially careful when it comes to their sufficient daily intake.

The body needs proteins for the growth and regeneration of the muscle mass, they are also important for the production of hormones, enzymes and hemoglobin. 
1,2 g to about 2 g of protein per kilogram of body mass is the required intake that will secure an optimal functioning of the body, its maintenance and muscle growth. In order to make the intake sufficient, it is important that you know which food contains a lot of protein.
1. Diary department


Greek yoghurt
255 g of Greek yoghurt contains 23 g of protein.
Greek yoghurt contains more protein and less sugar compared to the ordinary yoghurt. For comparison: ordinary yoghurt contains up to three times more sugar and less than half protein. Another advantage of the Greek yoghurt is its structure which is thicker and consequently more filling.
Cottage cheese
½ cup contains 14 g protein.
Cottage cheese is an excellent protein source. It contains a protein called casein which is digested slowly and is in this way able to provide the body with important amino acids for a longer time.
The best among the various cottage cheese types is the so-called albumin cottage cheese which contains whey protein. Whey is the best-quality protein, it is known for its unbeatable biological value and great utilization during digestion.
1 big egg contains 6 g of protein.
Everyone knows that eggs don’t belong under the dairy department; we placed them here, because we can find them next to milk products in almost every store. Eggs should also be regularly on your shopping list because they are biologically wholesome food with a high nutritional value. They contain all the nutrients that our body needs, including large amounts of essential amino acids.


2. Meat department
Beef steak
85 g of meat contains 23 g of protein.
Even though we should not exaggerate with the meat intake, it still makes for a quality protein source. You need to choose a piece that doesn’t contain a lot of fat. With this you will ensure that every 7 calories carry 1 g of protein. Briefly fry it in a pan (medium) and avoid the meat being too dry.
Chicken/turkey breasts (no bones and skin)
85 g of meat contains 24 g of protein.
Some pieces of meat are lean, others contain relatively high amounts of fat, so it is very important to choose the right pieces. The best part of poultry is breasts, because they contain a lot of protein and a smaller amount of fat. From all poultry, chicken meat is the leanest.

3. Fish market
85 g of tuna contains 25 g of protein.
Tuna contains a high amount of easily digestible, high-quality protein and a small amount of unhealthy fat. It is rich in very healthy Omega 3 fatty acids.

85 g of salmon contains 23 g of protein.
Salmon is very popular. Everyone knows it as a fatty fish, but it is very healthy because it contains a lot of protein, Omega 3 fatty acids and is rich in Vitamin D. It contains a lot of fish oil and thus has a beneficial effect on our skin, bones, immune system, on the teeth and hormonal health. It prevents the occurrence of cardiovascular diseases and reduces inflammation.
85 g of octopus contains 25 g of protein.
Octopus is rich in Vitamin B, potassium and selenium. It is a great source of taurine and iron as well. Taurine is amino acid which helps to reduce the level of cholesterol and can help with preventing heart diseases. 
4. Vegetable department

1 cup contains 20 g of protein.
Legumes are amongst the healthiest vegetables. Legumes are ideal vegetables for a healthy diet, for they are full of nutrients and low calorie at the same time.
1 cup contains 7 g of protein.
Peas are indispensable for athletes. It is true that they do not contain a very high proportion of protein, but their content isn’t insignificant. They are also rich in fiber, Vitamin A and all the other vitamins of the B group. The latter lower the level of the blood sugar and the harmful LDL cholesterol in the blood. Peas are rich in fiber and consequently have a positive influence on your metabolism. 
5. Nuts department

Peanut butter

2 spoons of peanut butter contain 8 g of protein.
Peanut butter is perfect for the occasions when your body needs both protein and healthy fat. It is a great source of non-saturated fatty acids. You only need to be careful you don't buy the one with added sugar or salt.

Nut mix

50 g of nuts contain approximately 6 g of protein.
Nuts like peanuts, cashew, almonds, hazelnuts contain plenty of  healthy and non-saturated fat. They are natural and wholesome food and a great source of antioxidants, vitamins and minerals. They are perfect as a snack because they are filling and very convinient for travel.

Author: Tina Kamenšak

Category: Tips

Published: 21.10.2015 11:33

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