Easy and Yummy Protein Sources for Students

Protein Protein Protein!!

What is protein? And why does our body need it?

Proteins are essential nutrients, or macronutrients, in the human diet that contain amino acids. These amino acids make it possible for the body to create, or synthesize proteins. Our body needs the amino acids in the protein being consumed in order to synthesize enough protein for our bodies to function correctly (2).

According to the National Academy of Medicine, the average adult should consume 7 pounds per 20 pounds of body weight, or about 10-35% of their daily calorie intake. Without the correct protein intake, one will suffer from protein deficiency which  results in stunted growth and loss of muscle mass (3).

Eggs 

Whether it be scrambled, over easy, hard boiled, sunny side up, on a slice of avocado toast or deviled , the possibilities of cooking eggs are endless! But.. what isn't endless are the amount of nutrients eggs are packed with. Carrying only 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with vital minerals such as iron, vitamins A, B5, B12, B2, and carotenoids (5) (6) it’s one of the best sources of protein out there. But!! Although it is packed with many essential nutrients is good to note that 1 large egg carries about 213 mg of cholesterol (4), meaning that it is important to limit one’s consumption of eggs. Overall eggs are an amazing breakfast meal as they are super easy to cook, and loaded with the protein necessary to keep one full on busy work or school days!

Poultry

One of the leanest and yummiest kinds of meat...chicken! Coming in with over 50 grams of protein per breast and over 13 grams of protein per thigh (7), there is no doubt that chicken is one of the best sources of protein. Whether it be for building muscle, staying full throughout the day, or for a lovely late night dinner, chickens high source of protein and low fat content of 5 grams, show that poultry is the way to go!

Greek Yogurt

Low fat or non fat? Either or is delicious and rich in calcium, probiotics, iodine, vitamin B12 and PROTEIN!(9) Coming in with about 12 grams of protein per serving, less than 1 gram of fat, and around 9 grams of carbs, this sweet and delectable treat brings no guilt and all gain(10). This protein rich yogurt helps boost one’s metabolism and reduce one’s appetite meaning they stay full for longer periods of time. This is a quick and easy snack that can be enjoyed in many ways such as adding a handful of fresh strawberries and granola.

Tuna 

One of the healthiest and affordable kinds of fish containing a multitude of beneficial nutrients including omega-3 fatty acids, potassium, magnesium, iron, vitamin A, B6 and B12 (12). And of course...protein!! Approximately 10 grams of protein, 1 gram of fat, and less than 1 gram of sugar and carbohydrates (13). Create the perfect meal by adding some lemon juice, salt, and pepper to your tuna and enjoy on top of a slice of fresh bread.

Quinoa 

If you’re looking for a healthier alternative to rice, quinoa is a delicious substitute, not only for vegans and vegetarians but for anyone looking to add in more whole grains into their diet.

According to the USDA, 1 cup of protein accounts for about 8 grams of protein and 40 grams of carbs. It is dense in nutrients including calcium, iron, and potassium. This cholesterol free and low fat grain make it a great source of protein in anyone’s daily life.(15) Cooking this superfood is easier than one would expect, you follow the same rules for cooking rice except after you simmer the quinoa, you must allow the quinoa to sit and separate. (16) This can be served with a side of fresh veggies, a hard boiled egg, and any other garnishes or toppings!

Eat your proteins! :)

Emily Castillo

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Sources:

1. Caspero, Alex, and R.d. “This Is The Best Lean Protein For You, According To A Nutritionist.” Women's Health, Women's Health, 22 Oct. 2019, www.womenshealthmag.com/food/a19969285/foods-with-protein/.

2. Brazier, Yvette. “Protein: Sources, Deficiency, and Requirements.” Medical News Today, MediLexicon International, 24 Aug. 2018, www.medicalnewstoday.com/articles/196279.php#sources.

3. “Protein.” The Nutrition Source, 28 Oct. 2019, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#what-is-protein.

4. Zelman, Kathleen M. “Good Eggs: For Nutrition, They're Hard to Beat.” WebMD, WebMD, 2004, www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1.

5. Gunnars, Kris. “Top 10 Health Benefits of Eating Eggs.” Healthline.com , 28 June 2018, www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#section1.

6. Zahed, Ramin. “9 Health Benefits of Eating Eggs for Breakfast.” .get_blog_title()., 20 Aug. 2019, www.keckmedicine.org/10-healthy-benefits-of-eating-eggs-for-breakfast/.

7. Raman, Ryan. “How Much Protein in Chicken? Breast, Thigh and More.” Healthline, 23 Nov. 2017, www.healthline.com/nutrition/protein-in-chicken#section3.

8. Www.facebook.com/primaverakitchen, Olivia. “Garlic Butter Baked Chicken Breast (Helathy & Delicious).” Primavera Kitchen, 9 Oct. 2019, www.primaverakitchen.com/garlic-butter-baked-chicken-breast/. (picture)

9. Burgess, Lana. “8 Health Benefits of Greek Yogurt.” Medical News Today, MediLexicon International, 25 Sept. 2018, www.medicalnewstoday.com/articles/323169.php#8-health-benefits-of-greek-yogurt.

10. “Vanilla Greek Yogurt: Light & Fit®.” Lightandfit, 15 May 2019, www.lightandfit.com/light-yogurt/greek-yogurt/vanilla/.

11. Jordan, et al. “Granola & Yogurt Bowls (4 Ways).” Jar Of Lemons, 19 Apr. 2019, www.jaroflemons.com/granola-breakfast-bowl/. (picture)

12. Frey, Malia. “The Health Benefits of Tuna.” Verywell Fit, Verywell Fit, 14 Oct. 2019, www.verywellfit.com/tuna-nutrition-facts-calories-and-health-benefits-4114019.

13. Agarwal , Smriti. “8 Incredible Benefits Of Tuna: Heart Health, Weight Loss And More.” NDTV Food, 28 June 2018, food.ndtv.com/food-drinks/8-incredible-benefits-of-tuna-heart-health-weight-loss-and-more-1662263.

14. Ringsdorf, Sue, and Mike. “Protein Packed Quinoa Salad.” SueBee Homemaker, 31 May 2019, suebeehomemaker.com/protein-packed-quinoa-salad/. (picture)

15. Hackett, Jolinda. “Just How Healthy Is Quinoa, Really?” The Spruce Eats, The Spruce Eats, 19 Mar. 2019, www.thespruceeats.com/quinoa-nutrition-facts-protein-calories-3376929.

16. Gavin, Jessica. “How To Cook Quinoa.” Jessica Gavin, 26 Mar. 2019, www.jessicagavin.com/how-to-cook-quinoa/.