The Best Sources of Protein, According to the New Canada’s Food Guide

Protein is an essential part of a healthy diet, but it can be tricky to make sure you're getting enough.

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The many benefits of a diet rich in protein

A growing body of research suggests that eating more protein, in the form of lean meat, poultry, fish, eggs, legumes, nuts and low-fat dairy food, can safely promote weight loss and reduce your risk of heart disease.

One study found that overweight men and women who followed a low-fat, high-protein diet for six months lost nearly 4 kg more, on average, than members of a similar group who ate a low-fat, high-carbohydrate diet. One of protein's key benefits is that it may leave you feeling satisfied longer than carbohydrates do, so you eat less.

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1. Fish

Canada's Food Guide recommends eating at least two Food Guide Servings of 75 grams or ½ cup of fish each week. Choose fish such as char, salmon, herring and rainbow trout.

Most fish contains about the same amount of protein as meat, and provides iron and vitamin B-12, important for energy. It's also a healthy swap for some popular meat options. For example, ounce for ounce, a salmon steak has one fourth the saturated fat of beef steak.

Recipe to try: Grilled Tuna with Zucchini Pasta and Artichoke Sauce

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2. Eggs

One medium egg contains just 70 to 85 calories-and about 6.5 grams of protein. That means three eggs (210 to 255 calories) provide 19.5 grams of protein: the average woman needs about 50 grams a day, so that's almost half of your daily intake. (Actual protein needs depend on your weight and level of activity; talk to your doctor to get specific requirements for you.)Eating a three-egg Spanish omelette, or three scrambled or poached eggs on toast, will keep you full for hours.

Recipe to try:?? Red and Green Frittata

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