Alternative sources of protein help the body stay healthy
Chicken breast is still a national dish for practitioners thanks to its low fat and rich protein. However, according to nutritionist Melissa Nieves, Bayamon Medical Center, Puerto Rico, the body will absorb nutrients better when flexibly changing protein sources. Just replace chicken with fish, shrimp or yogurt for a few meals a week, you have a smooth digestive system and added essential minerals, she said.
In the animal food group, turkey breast is a prominent choice with more than 25g of protein per 85g serving, higher than chicken breast. Next are yellow-throated tuna and green-throated tuna, both rich in protein and low in calories. However, pregnant or breastfeeding women should limit blue-cheeked tuna because it contains a lot of mercury.
Shrimp is also a notable food: 85g of ripe shrimp contains about 20g of protein but only 84 calories. Shrimp is rich in calcium, low in fat, suitable for people who need to maintain weight. Meanwhile, lean beef provides 22g of protein per serving but contains more saturated fat, so it should be used in moderation.
Protein from dairy and plant, healthy eating trends
Not only meat is rich in protein. Low-fat Greek yogurt contains nearly 20g of protein in each 200g box, with probiotics to keep the intestines healthy. Parmesan cheese, in small amounts, still provides more than 10g of protein per ounce.
For vegetarians, lentils are the king of plant protein, providing nearly 18g of protein per cooked cup with fiber, iron and potassium. Cottage cheese contains 23.5g of protein per cup, is rich in calcium, low in carbohydrates and helps you feel full longer, making it a great choice for breakfast or snacks.
According to Nieves, combining many sources of protein helps the body "absorb enough essential amino acids, while protecting the cardiovascular system and maintaining strong muscles."
Instead of relying only on chicken breast, Vietnamese people can completely diversify their portions with protein-rich foods available in supermarkets. A rich diet not only helps the body stay healthy but also brings excitement and sustainability in the journey of healthy eating.
