In our Animal Protein Article and our Plant Protein Article, you learned the basics of the two main types of protein: animal and plant. Now that you know which foods make up the different categories of the protein food group, let’s take a closer look at ways to start taking action by including these foods in your diet!
The following are a few tips to help you add more protein while watching calories:
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Drink an 8 oz glass of milk with every meal. This will also encourage getting 3 servings of dairy per day as recommended per the Dietary Guidelines! If you need to drink lactose-free milk, pick Lactaid or soy-based milks as these are the highest in protein.
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Mix ricotta or cottage cheese into hot cereal, casseroles, pasta sauces, and egg dishes
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Top salads with lean protein choices such as baked chicken and hardboiled eggs, or with plant protein foods like nuts and seeds
If you're trying to gain weight, check out the following tips to help you add more protein to your diet:
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Add cheese to toast, crackers, soups, vegetable side dishes, and grain side dishes such as brown rice and whole wheat noodles
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Pair nut butter with a piece of fruit as a midday or evening snack!
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Add powdered milk (available in both regular and lactose-free versions) to cereals, soups, potatoes, and side grain dishes like couscous or quinoa.