A healthy and balanced diet always includes enough protein. Proteins are the elements that are essential for building your muscles, keeping your energy at high levels, and helping your body repair itself. Remember, you should be extra careful when you choose which proteins you are including in your diet because not all of them are created equally. Every one of us should know how to choose a high-quality protein, no matter if you are a fitness enthusiast, always busy parent, or just a person who is trying to improve their diet. There are so many options available in grocery stores, and sometimes you just don’t know what is actually good for you and what is not. That’s why we are here. We’ve tried to gather some of the most important factors you should consider when you go shopping for protein. Remember, choosing the right ones will make a huge difference to your health. Let’s start.
The Most Accessible Grocery – Eggs
Of course, we are going to start this story with eggs because they are one of the easiest and most accessible sources of protein you can find. However, not all eggs are the same. Many different labels on their packages can confuse people. You can find cage-free, organic, or barn-laid, which you may not understand what actually means. If your primary goal is to focus on quality, then barn laid eggs are a great choice for you. They are actually products of the hens that aren’t located in tiny cages. They are housed in barns where they have all the freedom to move around, nest, and perch. As you can imagine, this kind of environment will produce less stressed and healthier hens, and better quality eggs come as a result of this. They also have a richer taste and brighter yolk when you compare them to the eggs that come from caged hens. If you have a choice, it’s nice to go for free-range or pasture-raised eggs. These eggs are richer in omega-3 fatty acids and vitamin D because these hens are usually outdoors. They will usually have a little bit higher price, but it’s worth it when you know all their benefits.
Look for Wild-Caught Seafood
Seafood and fish are known for their high amount of protein. They can be wild-caught or farm-raised, and this makes a huge difference. Some types of seafood that are wild-caught are salmon or tuna, and they are usually recommended. Wild fish have a more natural diet, and as a result of that, they are higher in nutrients like omega-3 fatty acids. Fish that are farm-raised can be fed with different things. They often use processed pellets to feed them, so they can contain high levels of contaminants. Wild-caught seafood is, of course, pricey, and we understand if it’s not in your budget. If this is the case, you can look for sustainably farmed options. Many farms follow strict guidelines, and their fish is healthy and raised in a clean environment. The most important thing is to do your research and find brands that you can trust.
Choose the Right Meat
The way that the animal is raised usually determines the quality of the meat. When you have an animal that is fed with grass, their meat will have more omega-3 fatty acids and antioxidants compared to the animal that is fed with grain. This usually refers to beef. Also, pasture-raised chicken is higher in nutrients and much lower in unhealthy fats. So, focus on reading the labels carefully. There are many labels that can be misleading to people. When you see terms like “natural” or “farm-raised”, it doesn’t have to mean that the animal was raised in the best conditions. The labels you should look for are “Animal Welfare Approved” or “Certified Grass-Fed”.Also, pay attention to the color and texture. Good beef meat should have a deep red color with some marbling. If you see meat that is dull or gray, that means it’s not fresh.
Plant-Based Options
There is always some great choice of protein for the people who choose a plant-based diet. Great sources of protein are beans, chickpeas, tofu, and lentils. And again, not every one of these is created equally. Nowadays, there are many processed options, such as fake meats or protein bars. These things are usually full of sodium, additives, and unhealthy fats to make them taste a little better. This is why you should try to find whole, unprocessed foods. You can get a great dose of protein with this diet if you eat a bowl of lentils or a handful of nuts. And you also avoid taking all of that extra junk. If you like to take these plant-based proteins, always inspect the ingredient list. If on that list you see a lot of ingredients, that’s usually not a good sign.
Dairy Matters
If you like to take dairy as your protein source, look for labels like “organic, or “pasture-raised”. If you avoid lactose, then look for alternatives such as almond or oat milk. Just make sure that these alternatives are actually high in protein and don’t have added sugar. Dairy products that are recommended are milk, yogurt, and cheese. When you see that organic label, it means that the cows weren’t treated with antibiotics or hormones, and they are fed with organic food.
Read the Labels
Remember, always read the labels! We must emphasize this point because many people skip it. Labels tell us a lot about the quality of the food that we are buying. If you are focusing on the protein, check the protein content per serving, the ingredient list, or any certification on the product. Always do research if you are not sure what some label means. You’ll avoid spending money on products that are not worth buying.
When you decide to start this protein-based diet, you can sometimes find yourself lost in all this information. This is why it’s crucial to look for some of the best tips you should follow when you go shopping. Your goal shouldn’t be to be perfect all of the time. It should be that you try to make a better choice as often as possible. You’ll see how these small changes can bring a huge improvement to your overall health. If you do just a little more when you go shopping, your body will thank you eventually.
