Good Healthy Sources of Protein

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Beans offer a healthy source of protein.
Protein is essential to human life, according to MayoClinic.com, and 10 to 35 percent of your calorie intake should come from it. This is approximately 50 to 175 grams of protein each day. There are two kinds of protein, complete and incomplete. Generally speaking, animal sources of protein contain all the essential amino acids our body requires, but other sources may not. Therefore, especially if you are vegetarian, aim for variety in your diet.

Chicken and Turkey
The white meat from chicken and turkey provides an excellent source of protein. Steer clear of the darker meat because it is higher in fat. Also, remove the skin from the chicken before eating, as this also is extremely fat-laden.

Dairy Products

Skim milk and low-fat cheese and yogurt provide good, healthy sources of lean protein as well as helping meet your calcium needs, according to WebMD.

As long as you choose lean beef, you have a great source of protein with little unsaturated fat that is also high in zinc, iron and vitamin B12.

Soybeans are a good source of protein and an excellent alternative to red meats, according to the Harvard School of Public Health. In fact, they are the only plant food that MedlinePlus considers a complete protein. Aim to eat between two to four servings per week. There is also some evidence to suggest that soy may help mitigate some of the symptoms of menopause.

This is an excellent source of protein. In fact, it is one of the best foods for children, active adults and the elderly because of its many health benefits, according to the National Marine Fisheries Service.

Choose oil-rich fish such as mackerel and sardines for a protein-rich food that is also high in omega-3 fatty acids, which help prevent cardiovascular disease.

Beans, whole grains and legumes all provide excellent sources of protein as well as fiber, minerals and vitamins. You can find whole grains in whole-grain cereal, oatmeal, brown rice and popcorn, according to the United States Department of Agriculture.

Eggs are packed full of protein and all eight essential amino acids, according to the BBC website. Include them as part of a balanced diet but try not to eat more than one a day.

Nuts are good sources of protein, fiber and minerals, according to the Weight-control Information Network. They also contain healthy fats that do not clog arteries.