Protein and Protein FoodsA lack of protein foods in our diet can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go and keep going. During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. 
The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That is just about 8 grams of protein for every 20 pounds of body weight. Animal protein and vegetable protein probably have the same effects on health. It is the protein package that is likely to make a difference. Here is example: A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost 3/4 of the recommended daily intake for saturated fat. A 6-ounce salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat. So when choosing protein-rich foods, pay attention to what comes along with the protein. The best animal protein choices are fish and poultry. If you are red meat lovers, choose moderate portion sizes, stick with the leanest cuts, and make it only an occasional part of your diet.
Protein Foods: Vegetable ProteinBeans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the mealChoose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians. Avoid: Salted or sugary nuts; refried beans.
Protein Foods: Dairy ProductsDairy products provide protein and rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet. Choose: non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt. Avoid full-fat dairy products or products from cows treated with rBST.
List of High Protein Foods
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