By Stephani Howe, Dietetic Intern – Alberta Health Services | University of Alberta
What Is Protein?
Protein is a nutrient that helps keep our bodies strong and healthy. Protein is made up of smaller units called amino acids. We can think of amino acids as building blocks because they help our bodies build and repair muscles, skin, hormones, enzymes, and organs. Our bodies can make many amino acids on their own, but we can only get certain amino acids from the food we eat.
Which Foods are High in Protein?
You can get protein from both plant and animal foods, and it’s good to eat a mix of both. Animal foods usually have higher amounts of protein, and they provide all the amino acids the body needs. Some plant foods also contain protein, but only soybeans, soy products, chia seeds, amaranth, quinoa, buckwheat, and hemp seeds provide all the amino acids you need. This means it’s best to eat a variety of plant foods to make sure you get all the amino acids your body needs.
Our bodies need protein to stay healthy. Foods that are high in protein:
- Meat: Beef, lamb, pork, wild game, chicken, turkey, duck, quail
- Seafood: Fish, shellfish (crab, lobster, mussels), octopus, squid
- Dairy products: Yogurt, cheese, milk, kefir, labneh
- Eggs: Chicken, duck, quail
- Plants: Soybeans (tempeh, tofu, natto, soy milk), chickpeas, beans, peas, lentils, nuts, seeds
TIP : By adding both plant and animal proteins to your diet, you get enough of the building blocks your body needs to stay strong, heal, and function well.
Why Protein Matters
Protein helps:
- Build and repair muscles to keep you strong.
- Make hormones and enzymes for important body functions like growth and metabolism.
- Strengthen your immune system so you don’t get sick.
- Keep you full for longer to improve energy and control blood sugar.
- To learn more about protein please click here.
Do I need to use Protein Powder?
Protein powders are made by taking protein from foods and turning it into powder.
- Whey Powder: This protein comes from milk. Your body can absorb it quickly.
- Casein Powder: This protein is also from milk, but you digest it slowly and will likely feel full for longer.
- Plant-Based Powder: This protein also has fibre and can come from many different plants, such as peas, soy, or hemp. These powders are good for vegans or people who avoid dairy.
How can I Use Protein Powders?
These powders can help people get more protein when it is too hard to eat enough food. You can add protein powder to hot cereals, soups, muffins, smoothies, puddings, pancakes, and more. Click here to find recipes and learn more about protein powders.
TIP: Try to get your protein from whole foods. Whole foods provide many vitamins and minerals that protein powders do not have. If you use protein powders, choose one with no added sugar!
Protein Bars
Protein bars can be a quick snack to help you get enough protein when you are busy or on the go. But not all bars are the same. Here are some tips for finding a healthy protein bar:
Look for bars with:
- 10–20 grams of protein
- No added sugar
- 2 grams or more of fiber
- Low saturated fat
Check the Nutrition Facts label to find the amounts of protein, sugar, fiber, and fat in the protein bar. Learn how to read labels here.
Remember: Protein bars are good for busy days, but whole food is best for everyday meals.
Easy Ways to Eat More Protein
- Make hot cereal with milk or soy milk instead of water
- Add beans or lentils in soups and stews
- Use chicken, fish, or lean meat in wraps and sandwiches
- Sprinkle nuts or seeds in yogurt or on cereal or salad
- Enjoy cottage cheese or Greek yogurt with fruit or add to smoothies
- Snack on low fat cheese, canned fish, or roasted chickpeas
Recipes
Breakfast Ideas:
Lunch & Supper Ideas:
Snack Ideas:
For more recipes please click here.