Protein is a macronutrient that provides four calories per gram. Along with carbohydrates and fats, protein is one of our primary sources of energy. The body also uses protein to perform the following functions:

• Tissue development, including muscle, bone, and skin
• Enzyme functions, including metabolism, digestion, and blood clotting
• Hormone development
• pH balancing

Health professionals recommend that 10 to 35 percent of daily calories come from protein. You can easily increase your protein intake by making a few creative changes. Here are four easy ways to add healthy protein to your diet.

Substitute fish

Fish provides protein without excess saturated fat and is also a source of essential omega-3 fatty acids. You don’t have to eat a bland fillet to increase your intake. Firm white fish like halibut or catfish can be cut into large cubes and simmered in stews to replace beef or chicken. Flaky fish like tilapia can be ground with herbs and spices and formed into fish burgers or meatballs. Four ounces of tilapia contains 21 grams of protein.

Use mashed beans for filling

Beans are loaded with protein and fiber. They make a delicious filling that contains protein without increasing saturated fat. Use mashed black beans as a filling for burritos and as a layer in lasagna. Mashed pinto beans can be used in taco salads and quesadillas. Mashed beans can even be used in desserts like cakes and brownies. One-half cup of white kidney beans contains 6 grams of protein.

Blend in nut flour

Nut meals and flours are made by grinding nuts until they are fine. These flours contain the same valuable plant-based proteins as whole nuts. Blend them into shakes, batters, sauces, and oatmeal to give your meals a boost of high-quality protein. One-quarter cup of almond flour contains 6 grams of protein.

Explore the protein power of peas

Peas have often been viewed as starchy vegetables without much nutritional benefit, but their protein power is gaining attention. Mashed peas make a great side dish or filling, and fresh peas can be sprinkled over salads and stir-fries. Pea powder makes a protein-rich addition to smoothies. A half cup of green peas contains 4 grams of protein.

Sources

• MyFoodDiary - Protein Facts
• Harvard School of Public Health - Protein

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.