eggs - high protein for your health

Eating To Meet Your Protein Needs

Protein is an essential part of our diet and vital for repairing cells, and building new ones. They are thought of as building blocks for your muscles, skin, bones, hair, and nails.


Here’s how to eat to meet your protein needs:


Drink plenty of water

Protein digestion creates uric acid and other waste products. Extra water helps protect your kidneys by making them filter better.


Space out your intake

Your body can only process so much protein at a time. Trade in your big dinner steak for small servings all day long.


Have protein for breakfast

Early morning is the ideal time to start. You’ll rev up your metabolism and feel less hungry later.


meat on grill.
Protein: fish


Eat more fish

Fish is one of the best sources of lean protein. It also has important antioxidants.


Enjoy eggs

Most healthy adults can safely eat up to one egg a day. They’re nutritious and cheap.


Choose the right dairy products

Low fat and no-fat dairy products deliver protein with less saturated fat. Have yogurt for lunch.


fish on ice.
Protein: meat


Limit high-fat meat

Many experts recommend eating red meat twice a week or less. Shop for lean cuts or toss chunks of white chicken into a salad.


Switch to beans and lentils

Beans and lentils are good for you and your wallet. They’re cheap as well as packed with protein and fiber. Whip up a bowl of chili or a delicious homemade soup.


Read the labels

Marketers know that “protein” is a popular buzzword that sells. Check the labels on protein bars and other products for added sugars and chemicals you may want to avoid. Fill your plate with natural, whole foods as much as possible.