Protein is an essential nutritional building block that is sometimes misunderstood. People often think they can eat any source of protein to gain all the benefits, but many foods are high in saturated fats which can counterbalance the healthful effects of protein. Protein is integral for cell, tissue and organ health, building muscle, converting amino acids to energy, maintaining skin, nail and hair health and helping fight disease. Some better protein choices include:

1. Choose Meat Wisely
   

   Even though it contains protein, red meat is also high in saturated fat and has been linked to several serious health conditions such as cardiovascular disease, cancer and diabetes. If it is meat you’re craving for your protein fix, stick to lean meats such as skinless chicken or turkey, and keep portion sizes limited to that of a deck of cards.

2. Tofo Or Not Tofo?
   

   One better than lean meats may be tofu. Tofu is an ancient pressed soya that originated in China thousands of years ago. It is very popular among vegans and vegetarians as a meat alternative protein source. Tofu is a fabulous source of protein as it contains 8 essential amino acids. Tofu also contains isoflavones, healthful plant-based chemicals.

3. Bring On The Tootin’
   

   Beans are some of the healthiest foods you can eat. They are fiber powerhouses, sources of healthy fats and packed to the brim with protein. Beans may be a better source of protein than certain foods that are high in saturated fat such as dense whole grain breads. This ‘magical fruit’ may make you toot, but a little gas may be well worth the immense health benefits and high protein content of beans.

4. Be Picky About Your Dairy
   

   Dairy has long been hailed as a champion protein food group, but unfortunately many dairy products are high in saturated fat which can be counterproductive especially if you are trying to lose or maintain weight. Choosing options like skim milk, skim yogurt or Greek yogurt are better dairy choices. An 8oz glass of skim milk contains 5 grams of protein and few calories.

5. Something Fishy
   

   Fish is another excellent source of protein, among other amazing health goodies such as omega-3 fatty acids. Most fish is also quite low in saturated fat which is another selling point. Research suggests at least 2 servings of fish a week can aid overall health in many ways.

6. Aw, Nuts!
   

   The last installment of better protein choices to make are nuts and seeds. Nuts and seeds both very rich in protein, fiber and can help cut down on ‘bad’ cholesterol. They also contain omega-3 fatty acids, calcium and vitamin E. They are both better protein alternatives to store-bought power bars. Why go synthetic when you can have a handful of bite-sized natural protein goldmines?

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