8 Protein Rich Foods to Add to Your Diet

Give your body the fuel it needs with these protein-rich foods.

Getting the right amount of protein in your diet is important for healthy living. Protein is in every cell in the body from our muscles, to our organs, skin and even our hormones. It helps with muscle building, strength and energy and eating enough is important to keeping your body running smoothly.1,2

However, recent National Health and Nutrition Examination Survey data from researchers at Abbott and the Ohio State University found that more than 1 in 3 of adults over 50 years old are not getting the daily recommended amount of protein they need.3 And because we may begin to naturally lose muscle after we turn 40 — as much as 8 percent of overall muscle mass every decade — getting enough protein as we age is even more important.4

The good news is that there are plenty of opportunities throughout the day to add protein-rich foods — from a variety of sources — to your diet. Not only should you eat a good breakfast (no skipping!) each meal should contain 25-30 grams of protein.3 If that seems like a lot, consider working in a few of these foods between meals to meet your protein needs.

1. Eggs

One large egg not only has 13 essential vitamins and minerals, it contains 6 grams of protein,5 which helps to support muscle growth and repair.1,2

Try it: Start your day with a three-egg and veggie omelet, or hard-boil a few eggs to eat as a snack with a dash of salt and pepper.

2. Cottage Cheese

There's no denying that cottage cheese is a portable protein-filled snack. Just a 1/2 cup of low-fat cottage cheese has 12 grams of protein,6 80 calories and bone-building calcium. It can be a great replacement for cream cheese or ricotta in many recipes and has fewer calories and less fat.

Try it: Toast up a slice of multigrain bread and top with cottage cheese and sliced pears for a sweet and savory pick-me-up.

3. Protein Drink

Make the most out of your busy days by mixing yourself 2 servings of Ensure® NutriVigor® a day – a nutritional supplement containing 8.6 grams of protein per 230 ml serving.7 Get all the perks of protein as you maintain or rebuild muscle and strength.2

Try it: Start your day with a vanilla flavoured nutritional supplement, scientifically designed to help support muscle strength.

4. Edamame

This vibrant soybean isn't just for sushi night. Edamame is a simple snack that serves up about 26 grams of protein,8 iron and calcium, as well as one-third of your recommended daily fiber intake — in just 1 cup.

Try it: Pick some up in the frozen section and microwave for a few minutes. Top edamame with chili powder and red pepper for a spicy snack or soy sauce and rice vinegar for a twist on the classic.

5. Tuna

Tuna is a convenient source of protein that you should always have in your pantry. One 5-ounce can contains about 32 grams of protein9 and 140 calories.

Try it: Drain the liquid from the can and mix tuna with Greek yogurt, lemon juice and chopped celery and onion. Eat it on crackers for a protein-rich afternoon snack.

6. Lentils

Lentils are an inexpensive way to get ample amounts of protein. A cup of cooked lentils has 18 grams of protein,10 more than one-third of your recommended daily iron11 intake and 15 grams of fiber, making it a great choice for vegans or vegetarians.

Try it: Blend cooked or canned lentils with your favorite seasonings — lemon juice, cumin, garlic, sun-dried tomato — for an easy lentil dip.

7. Almonds

You may associate almonds with "good" fat, but these tiny tree nuts are also a healthy source of protein. A 1/4 cup serving of whole almonds (about 23 almonds) has 6 grams of protein, along with iron and calcium.12


Try it: Eat a handful of unsalted almonds as an afternoon snack or sprinkle chopped almonds on a favorite salad or casserole for some added texture.

8. Tempeh

This fermented soybean is a natural source of gut-healthy probiotics and also provides 34 grams of protein13 in just 1 cup. When baked it can be a great snack or addition to any meal.

Try it: Soak sliced tempeh in your favorite marinade, coat with panko breadcrumbs and bake for delicious, healthy tempeh "fries."

References: 1. Carbone JW and Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients 2019, 11, 1136; doi:10.3390/nu11051136. 2. Argilés JM, Campos N, Lopez-Pedrosa JM, et al. Skeletal Muscle Regulates Metabolism via Interorgan Crosstalk: Roles in Health and Disease. JAMDA 2016;17(9):789-796. 3. Krok-Schoen JL, Archdeacon Price A, Luo M, et al. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A Nhanes Analysis. J Nutr Health Aging 2019;23(4):338-347. 4. Baier S, Johannsen D, Abumrad N, et al. Year-ling Changes in Protein Metabolism in Elderly Men and Women Supplemented With a Nutrition Cocktail of β-Hydroxy-β-Methylbutyrate (HMB), L-Arginine, and L-Lysine. JPEN 2009;33:71-82. 5. Basic Report: Egg. Available at: https://ndb.nal.usda.gov/ndb/foods/show/117?manu=&fgcd=&ds=Standard%20Reference Date Accessed: September 2019. 6. Basic Report: Cheese, cottage. Available at: https://ndb.nal.usda.gov/ndb/foods/show/15?man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q48=4.0&Q49=.5&Qv=1&Q48=4.0&Q49=1 Date Accessed: September 2019. 7. Ensure® NutriVigor® Product Label. 8. Basic Report: Edamame. Available at: https://ndb.nal.usda.gov/ndb/foods/show/2965?man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=2.25&Q5600=1&Qv=1&Q5600=1 Date Accessed: September 2019. 9. Basic Report: Fish, Tuna. Available at: https://ndb.nal.usda.gov/ndb/foods/show/4602?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=tuna&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing= Date Accessed: September 2019. 10. Basic Report: Lentils without salt. Available at: https://ndb.nal.usda.gov/ndb/foods/show/4808?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=cooked+lentils&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing= Date Accessed: September 2019. 11. NIH Office of Dietary Supplements. Iron. Available at: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Date Accessed: September 2019. 12. How Many Almonds in a Serving? Available at: https://www.foodnetwork.com/healthyeats/healthy-tips/2013/04/how-many-almonds-in-a-serving Date Accessed: October 2019. 13. Basic Report: Tempeh. Available at: https://ndb.nal.usda.gov/ndb/foods/show/4851?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=tempeh&ds=&qt=&qp=&qa=&qn=&q=&ing= Date Accessed: September 2019.


Article available at: https://www.nutritionnews.abbott/healthy-living/aging-well/8-protein-inspired-breakfast-and-snack-ideas/

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