Protein foods are good for you
You can eat a variety of protein foods as part of a healthy eating pattern.
Protein foods have important nutrients such as:
- protein
- vitamins
- minerals
Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health.
You don’t need to eat large amounts of protein foods to meet your nutritional needs. Try to eat protein foods such as:
- eggs
- lean meats and poultry
- lean cuts of beef, pork and wild game
- turkey
- chicken
- nuts and seeds
- peanuts
- almonds
- cashews
- nut butters
- sunflower seeds
- fish and shellfish
- trout
- shrimp
- salmon
- scallops
- sardines
- mackerel
- lower fat dairy products
- milk
- yogurt
- lower sodium cheeses
- beans, peas and lentils
- brown, green or red or other lentils
- peas such as chickpeas and split peas
- dried beans such as black beans and kidney beans
- fortified soy beverages, tofu, soybeans and other soy products
Choosing and preparing healthy protein foods
There are many different types of protein foods to choose from. Make healthier choices.
Beans, peas and lentils
Choose:
- dried beans, peas and lentils to soak and cook at home
- low sodium canned beans, peas and lentils, or rinse and drain them to reduce the amount of sodium
Nuts and seeds
Choose:
- dry roasted nuts and seeds without added:
- sugars
- fat (oils)
- sodium (salt)
- peanut butter or other nut butters that list peanuts or nuts as the only ingredient. Choose ones with little to no added:
- sodium
- sugars
- saturated fat
Fish and shellfish
Choose:
- canned fish with little to no added sodium
- fresh or frozen fish and shellfish that has not been:
- breaded
- battered
- deep-fried
Lean meats
Choose:
- skinless poultry
- lean cuts of meat such as round and loin
- fresh or frozen meat, and poultry without rich sauces
- meat prepared with little or no added sodium or saturated fat
Milk and dairy products
Choose:
- lower fat cheeses
- unsweetened lower fat yogurt
- unsweetened lower fat milk
Soy products and fortified soy beverages
Choose:
- low sodium soy products
- unsweetened fortified soy beverages
Preparing protein foods
Try healthier ways to prepare your food by:
- draining off extra fat after cooking
- trimming the visible fat from meats
- removing skin from poultry before cooking
- limiting the amount of sauces, butter or gravy
Try cooking methods that use little or no added saturated fat. These include methods such as:
- baking
- grilling
- roasting
- poaching
Enhance the flavour by:
- seasoning with herbs, lemon or salsas
- using small amounts of oils with healthy fats such as olive and canola
Snack ideas
Protein foods make healthy and delicious snacks. Try these quick and tasty options:
- nuts and seeds
- hard-boiled eggs
- oven roasted chickpeas
- hummus with fresh veggies
- peanut butter on celery sticks
- lower fat yogurt with fresh fruit
How to eat more protein foods that come from plants
Here are some easy ways to eat more protein foods that come from plants:
- Add soft tofu to a blended soup to make it thicker and creamier.
- Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
- Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
- Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.
Each week, plan a couple of meatless meals. As your main course, try using:
- beans in a burrito
- tofu in a vegetable stir-fry
- chickpeas and beans in tacos
- lentils in a soup, stew or casserole
Reproduction is a copy of the version available at:https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/