Or add some frozen fruit at the beginning of the day.
#Pure protein how to#
How to use it: “The first time you taste it, you might say, ‘I don’t love it,’” says Taylor. The skinny on one-half cup of plain, fat-free Greek Help support a healthy gut,” says Taylor. It has live and active cultures, which are probiotics that “I’m a big fan of plain, fat-free Greek yogurt - it’sĪmazing for you.
Substitute it for beef or pork in recipes or cook it and add it to a salad or sandwich. How to use it: There are countless ways to use chicken breast. The skinny on 3 ounces of chicken breast: “Plus, chickenĭoesn’t come with extra saturated fat and, cost-wise, it’s accessible to the average Higher in protein than your normal cuts of beef,” says Taylor. “Ounce-for-ounce, boneless, skinless chicken breast is Take advantage of these high-quality protein sources and skimp on the saturated Your body needs to operate at peak performance. “Split peas work really well in soups because they absorb the liquid.” Low-fat sources of animal proteinĪnimal protein sources provide all the amino acids How to use them: “You can buy them dried and simmer for 1 to 2 hours,” says Taylor. The skinny on one-half cup of cooked split peas: Split peas are a legume that packs a punch,” says Taylor. “People expect me to list quinoa in my list of faves,Īnd it’s great, but you have to eat a whole cup of it to get the protein power By adding lentils, you’re suddenly at a higher protein count for the dish.” Split Peas “I also throw them into other dishes, like if I’m making brown rice, which by itself is very … lackluster. How to use them: Lentils cook fast - in 20 to 30 minutes - so they’re easy to incorporate into soups.
The skinny on one-half cup of cooked lentils: “While there are different types of lentils, they are all similar in terms of They’re really economical when you buy them dried,” says Taylor.
My toddler loves edamame as finger food.” Lentils How to use them: “Buy them frozen and shelled, so you don’t have to do any work,” says Taylor. The skinny on one-half cup of fresh edamame: Soy is one of those rare plant sources of complete protein.” In the plant world, there are very few sources of protein that have all of the necessary essential amino acids. “ Veggie sources of protein come with fiber, which you won’t find in animal sources.” EdamameĮdamame (soybeans) is one of Taylor’s favorites: “Edamame’s a fantastic source of protein. “People often overlook vegetarian sources of protein, even though many are protein powerhouses,” says Taylor.
So what are her low-fat, go-to veggie and animal protein sources? Plant-based protein picks Taylor suggests finding high-quality protein sources that don’t come with the extras that could negatively affect your health: salt, sugar and saturated fat. Using this guideline, a 140-pound person would need at least 50 grams of protein each day. The recommended dietary allowance (RDA) for protein is a little over 7 grams per 20 pounds of body weight. Overdose on protein, which could put your kidneys at risk and cause other unwanted Likelihood of having a protein deficiency is small,” says Taylor. “If you’re a healthy adult, with a typical digestive tract, the So if you’re looking to add a little extra protein power (not powder) to your day, Taylor offers her top suggestions of where to find it. And they’re in whole foods you probably have in your house right now.) Policyīut how much do you need? And what are the best sources of it? (Spoiler alert: Not as much as you may think. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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