You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.(1)
Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up.(2)
7 Best High Protein Foods are:
Turkey or chicken with the skin removed, or bison (also called buffalo meat) Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat)
Fish or shellfish
Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
Soy: Tofu, tempeh, and other soy protein products
Nuts and seeds :
Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat)
How much Protein do you need?
The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.
For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.
Children and teens may need different amounts, depending on their age.
Check out U.S. Department of Agriculture’s newest food guide, called MyPlate to make a Healthy food Choice.