Protein sources recommended by our nutrition counseling center

photo by Teodoro S Gruhl

When you follow a low-carb diet, it’s important to choose the right protein sources in order to maintain optimal health. This is why visiting a nutrition counseling center can be extremely helpful when you’re determining the components of your meal plans.

As defined by our nutrition counseling center, protein consists of a family of amino acid molecules that group together in various combinations to form beneficial building blocks. There are 20 different amino acids that make up all types of protein—nine of these amino acids, called essential amino acids, are not produced by our bodies, therefore, it’s imperative that they are provided by the food we eat.

Proteins are part of all the cells, tissue and organs in our bodies—they are continuously broken down and replaced by the protein we eat in food. As you work to attain better health through nutrition, you’ll learn that there are “complete” and “incomplete” protein sources. A complete protein provides all of the essential amino acids that we need, while an incomplete protein is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that provide an adequate amount of essential amino acids when combined.

The management of weight loss is made easier when the individual focuses on complete protein sources. They typically are found in animal-based foods such as poultry, fish, beef, beans, tofu, nuts, seeds, eggs and dairy products. In addition, some fruits, vegetables and whole grains provide small amounts of protein.

If you really want to achieve better health through nutrition, stick to some of the following recommendations for protein. You may also want to get some individualize recommendations through nutrition counseling. If your goal is the management of weight loss, make sure to let your counselor know this and let them know what programs you have followed in the past.

Grass-fed, organic beef. Packed with beneficial fatty acids, grass-fed beef is cleaner, healthier, and more nutrient-rich than what you get from factory-raised cattle.

Wild caught salmon. Always choose wild caught, as farmed fish contain much less usable beneficial omega 3 fats. Low in saturated fat, the high content of the essential fatty acids found in wild caught salmon decreases the risk of cancer and heart disease while providing anti-inflammatory properties that reduce the symptoms of arthritis. They also improve skin and hair health and may help with depression.

Organic chicken. This is one of the leanest, most efficient protein sources and is rich in essential fatty acids, which help fight cardiovascular disease and can lower LDL cholesterol levels.

Organic DHA-Enhanced Eggs. Low in calories but packed with antioxidants, healthy fats, vitamins, and protein—who could ask for more?

Organic, Plain Greek Yogurt. This protein source is filled with probiotics that aid digestion and valuable fats.

Quinoa. Pronounced “keen-wah”, this is a great option for vegetarians. It’s actually a seed that is related to the spinach family. It contains all nine essential amino acids that we need to build muscle, as well as high levels of fiber, magnesium, manganese and copper.

Almonds and Almond Butter. Almonds are a great source of protein, healthy fat, potassium and vitamin E, which is an antioxidant that decreases the risk of cardiovascular disease. In addition, almonds boast strong levels of folic acid, calcium and magnesium.

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13 comments

  1. Quora says:

    How important is it to eat cooked food?…

    Technically you can eat anything uncooked. It just depends how badly it messes you up. Pork for example is known to have parasites that if it isn’t cooked will rock your world. Chicken can have salmonella and there could even be e.coli somewhere in th…

  2. Quora says:

    Do pasteurized almonds maintain nutritional value…

    Yes they do and its really good for you! Almonds have a lot of protein in them that won’t dissipate with pasteurization. http://www.betterhealththrunutrition.com/2012/08/24/the-protein-sources-our-nutrition-counseling-center-recommends/

  3. Quora says:

    Can a human survive solely on raw food?…

    The short answer is no. Technically you could eat only nuts for 3 months and be doing just fine. Nuts require no cooking so they do fall under this category and they are an excellent source of nutrition. Article that talks about nuts awesomeness: http:…

  4. Quora says:

    What is a food I’m probably not eating, but should?…

    nuts people constantly miss from their diet and its extremely healthy for you as well. http://www.betterhealththrunutrition.com/2012/08/24/the-protein-sources-our-nutrition-counseling-center-recommends/

  5. Quora says:

    What are the best foods to satisfy cravings?…

    I really enjoy nuts. Peanut butter has been mentioned and its great. But what about almonds and all the other amazing nuts out there. They are tasty, filling, and incredible for you. http://www.betterhealththrunutrition.com/2012/08/24/the-protein-sourc

  6. Quora says:

    What would be the best vegetarian diet plan to gain muscles and reduce fat?…

    Organic Greek Yogurt Quinoa (seed) Almonds and other nuts Eggs if you are the type of vegetation that can eat non fertilized eggs. Source: http://www.betterhealththrunutrition.com/2012/08/24/the-protein-sources-our-nutrition-counseling-center-recommend

  7. Quora says:

    Does irregular eating habit affect the health of a person?…

    Irregular eating habits I wouldn’t define as having to experience a new culture’s food. As the food does exist in that country there shouldn’t be any effects on the person’s health as long as they eat. Obviously sanitation is the exception but plac…

  8. Quora says:

    What foods should one have in diet to live long and prosper?…

    Nuts are an awesome food. They have essential proteins and fat! There are also many different types of nuts that are quite tasty. http://www.betterhealththrunutrition.com/2012/08/24/the-protein-sources-our-nutrition-counseling-center-recommends/

  9. […] intact and speeds up the passage of food. Some excellent sources of insoluble fiber that our nutrition counseling center recommends includes whole grains, wheat bran, corn bran, seeds, nuts, barley and bulgur. In […]

  10. […] Spring is a time of revitalization and rejuvenation—why not take this opportunity to make over your diet? When you’re striving to get healthy for life and lose weight, it makes sense to exercise more and consume less calories. With swimsuit season on the horizon, this seems like the perfect time to get motivated to reduce the number on the scale and work on attaining better health through nutrition. Here are some excellent tips shared by nutrition clients of our weight counseling center. […]

  11. […] adopt a diet that’s healthy for life, then there’s one meal you should never skip—breakfast. Nutrition counseling experts say that breakfast is the most important meal of the day; it revs our metabolism and gives us the […]

  12. […] we hope your goals are to eat foods that are healthy for life. Whether you’ve visited us for nutrition counseling, weight loss or any other reason, at the very least you’ve learned the importance of increasing […]

  13. […] your pasta in for a steak or giving up bread. There’s much more to it than that, which is why nutrition counseling can be very helpful in making the transition. Here are some tips that are easy to implement and […]

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Michelle Y.
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