Need Protein? Try these 10 Tasty Snacks
Protein is an essential nutrient that can be found in animal products, beans and nuts. Your body needs protein to build new cells, and synthesise new proteins necessary to carry out important biological functions. Despite the wide range of dietary sources of protein, many people are not getting enough of this nutrient. Men ages 19 and over need 56 grams of protein daily, whilst women need 46 grams a day.
Do you think you are getting enough protein? If your diet is largely made up of plain carbohydrates, junk foods and processed foods, it’s most likely that you are not. If you want to amp your protein intake, here are some delicious snacking options to try:
Plain Greek Yoghurt
A 5 to 6 ounce serving of Greek yoghurt usually contains between 15 and 17 grams of protein. You can eat is as it is or, for a more flavourful version, add raw slices of berries, mango, banana, pineapple or any of your favourite fruits.
Nuts
You can’t go wrong with nuts. A handful of your almonds, for instance, have around 6.4 grams of protein. A large body of research suggests that nuts offer a myriad of health benefits, from better heart health to a sharper brain. Aside from protein, nuts are also a rich source of monounsaturated fats, vitamin E and many other essential nutrients.
Beans
Beans are among the best sources of protein. A cup-serving of lentils has around 18 to 22 grams of protein. Beans come in numerous varieties and they are all packed with amazing health benefits. They are also low in saturated fats and sodium, as well as cholesterol.
Chocolate Milk
Who doesn’t want chocolate? A glass of chocolate milk can have between 8 and 11 grams of protein. Just choose the fat-free, low-sugar version.
Edamame
One cup of these delicious seeds contains as much as 17 grams of protein. This delightful vegetable is commonly served at Chinese and Japanese restaurants as a meal starter, equivalent to the European bread basket. Salt-boiled edamame in pods are eaten by squeezing beans out of pods with fingers. You can also top it on your breakfast cereal, grilled steak, vegetable salad, or almost any meal you want.
Pumpkin Seeds
You need not much of these scrumptious seeds to get a lot of protein. Just half-a-cup of pumpkin seeds could contain as much as 14 grams of the essential nutrient! Not only that. This nutritional powerhouse contains beneficial compounds known as phytosterols and free-radical scavenging antioxidants that give your health an added boost.
Hard Boiled Eggs
For less than 100 calories, one hard-boiled egg contains about 6 grams of protein. This is probably why eggs are a staple for many dieters, athletes and bodybuilders.
Cheese
Cheese is another delightful protein source. String cheese contains about 6 to 8 grams of protein, while small cheese wedges and wheels can contain anywhere from 2 to 6 grams. Cottage cheese, on the other hand, has 11 grams of protein. But you want to choose the low-fat varieties not only for calorie purposes but because they typically have higher protein content than the high-fat varieties.
Peanut Butter
Just a teaspoon of peanut butter contains as much as 4 grams of protein! Better make your homemade peanut butter because most store-bought versions are high in sugar. Simply grind peanuts in a food processor and allow its natural oil to come out. Add honey if you want it sweeter. Don’t like peanut butter? Try humus. Four tablespoons of diet-friendly spread pack around 4.4 grams of protein, for less than 100 calories.
Tofu
How about tofu burger? A 3-ounce slice of tofu has 6 grams of protein. It is also a good source of calcium and vitamin E.
Incorporating protein in your diet is one way to improve your health. And with all these foods widely available – there’s no reason not to hit your daily protein requirement!
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