Diet-Smart Protein

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Whole grains provide a good source of protein, too. Like legumes, whole grains must be paired with an incomplete protein to get the essential amino acids. Oatmeal, brown rice, whole wheat pasta and barley are examples of healthy whole grains. These delicious foods are very versatile in cooking, enhancing flavor and variety in a diet.

Nuts and seeds are healthy sources of good protein. Although high in fat; this source of protein provides what is often called the "best fat." Cashews, almonds, peanuts, pecans, hazelnuts and olives are monounsaturated fat foods, a necessary source of fat in your diet.

Monounsaturated fat helps reduce bad cholesterol, lowers the risk of heart disease and provides vitamin E. Usually no more than 25 to 35 percent of your total daily calories should be monounsaturated fats. Nuts and seeds are a nutritious snack for a dieter's hunger pangs during the day.

Salmon is a healthy, low-fat source of protein high in nutrition and rich in flavor. The omega 3 fatty acids found in this pinkish-orange fish makes it an exceptionally healthy choice of protein for dieters. Salmon can be grilled or baked. Its rich buttery flavor is a favorite of fish lovers. Some people call salmon the healthiest food on earth.