With dieting’s
emphasis on low-fat, low-carb, and low-calorie, one essential ingredient
for weight loss is often left out of the mix: protein. Numerous
studies, including one recently published in the Journal of the American Medical Association
have shown that skipping high-protein foods may lead to overeating and
is often one of the biggest causes of excess weight gain. And as any
devoted exerciser knows, protein is essential for the growth and repair
of muscle and organs, especially after a hard workout.
When planning your healthy meals, keep in mind that 10 to 35 percent
of your daily food intake should be lean protein. For women, that’s 46
grams a day; for men, 56 grams. If you make the right choices throughout
the day, you can easily hit your protein targets. To get started, try
these high-protein choices for healthy snacking.
For years, eggs
have been getting a bad rap for their cholesterol content. But now,
even the American Heart Association has come around and acknowledged
that the benefits of eggs might outweigh the cholesterol risks when
eaten in moderation (less than six whole eggs per week). After all, one
large egg contains 6 grams of protein and only 70 calories. If you’re
concerned about cholesterol, many egg substitutes on the market offer
lower-cholesterol alternatives that still pack a protein punch.
One of the best ways to eat eggs is hard-boiled. Keep a bowl of them
in your home fridge for an instant healthy snack or addition to a larger
meal.
Whether you go for cashews, walnuts, pistachios,
or any of the other varieties, whole, raw nuts are a healthy
high-protein snack choice. If you're concerned about calories, limit
your nut intake to a handful or two, and remember that though nuts are
high in fat, it's healthy monounsaturated fat, which doesn't clog
arteries and is an essential part of a healthy diet. Plus, nuts are high
in fiber, which when paired with their protein content, keeps you
feeling full longer.
It doesn't matter which nut you go nuts for — they all have health
benefits — but research consistently indicates that almonds might be the
best of the bunch. Numerous studies have found that almonds can help
lower levels of harmful LDL cholesterol. They are also extremely high in
fiber, vitamins, and minerals, and have been shown to help manage
weight.
Not so long
ago, Greek yogurt took up only a tiny portion of the supermarket dairy
section. But in just a few years, it has earned its place among supermarket superfood staples.
Greek yogurt, which is strained to remove whey, is thicker and creamier
than regular yogurt, making it a healthful stand-alone snack, a great
mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier
dairy products such as sour cream or cream cheese. The yogurt’s power
comes from its protein — Greek yogurt contains 15 to 20 grams of protein
in a 6-ounce serving versus 9 grams in regular yogurt.
When you’re
going for lean protein, nothing beats low-calorie turkey — 3 ounces of
turkey provides a whopping 25 grams of protein for only 140 calories.
Deli slices might be the fastest form of turkey to grab for a snack, but
they can be high in sodium. Skip the excess sodium by roasting a small bird for dinner and using the leftover slices as nutritious snacks.
Homemade
protein shakes can be a delicious way to add protein to your diet.
Melissa Dobbins, RD, a dietitian and spokeswoman for the Academy of
Nutrition and Dietetics, recommends adding whey protein to your blender
because it’s a high-quality, complete protein. This means it contains
all of the essential amino acids your body needs to build and maintain muscle,
and it provides a feeling of fullness, she adds. Simply combine whey
protein with nonfat milk, frozen fruit, all-natural nut butter, or
whatever other healthful ingredients sound good to you, and you have a
healthy meal replacement or snack. Because you control the ingredients,
homemade shakes let you skip the added sugar that often comes with
store-bought protein bars and shakes.
Diet staple
cottage cheese is an excellent protein source, with a half-cup of
low-fat cottage cheese providing 14 grams of protein for only 81 calories.
Paired with fruit or plain, it makes a terrific snack when you want to
stay full between meals or can even be a satisfying meal all on its own.
As vegans
and vegetarians know, lentils pack a powerful punch of protein, fiber,
and minerals while containing comparatively few calories and almost no
fat. A cup of cooked lentils offers 22 grams of protein, about 300
calories, and less than 1 gram of fat. Lentils are also relatively quick
to prepare for a meal or snack, and because they soak up the flavors of
whatever they’re cooked with, they can make a tasty base for many
dishes.
Tofu or soy
bean curd is another excellent high-protein meal base and source of
healthy fats and nutrients. Because it absorbs flavors so well and can
be cut into cubes, strips, or chunks, it can be prepared in a variety of
ways. Plus, some research has shown that soy consumption
can reduce risk of breast or prostate cancer, thanks to its high levels
of phytoestrogens, though that link is still being studied.
Chances are,
you loved peanut butter as a kid, but you may have shied away from this
traditional treat as an adult because of concerns about fat.
Well, it’s time to head back to the jar for healthy snacking — with
moderation, of course. Peanut, almond, cashew, and other nut butters are
high-protein foods, with about two tablespoons providing 7 grams of
protein. And though nut butter does contain fat and saturated fat, it
can be part of a healthy diet when eaten in small amounts. Just remember
not to slather it on crackers — instead, spread it on carrot or celery
sticks for healthy snacking.
Pumpkins
are full of fiber, vitamins, and body-boosting carotenoids, but it
turns out tiny pumpkin seeds might pack even more of a nutritional
punch. With 8 grams of protein in just one ounce, pumpkin seeds or
pepitas are also very rich in minerals, including potassium, manganese,
and iron. Just take heed: Pumpkin seeds are calorie-dense, so do your
healthy snacking in moderation.
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