As teenagers navigate through their growth spurt, adequate nutrition, especially protein, is crucial for their development.
Protein not only supports growth but also aids in muscle repair, hormone production, and overall health. Here’s a list of the 7 best high-protein foods that are perfect for teens.
1. Eggs: Nature’s Protein Powerhouse
Eggs are a versatile and affordable source of high-quality protein. One large egg contains about 6 grams of protein along with essential vitamins and minerals.
They are also a source of choline, which is vital for brain health.
2. Greek Yogurt: Creamy and Rich in Protein
Greek yogurt packs a protein punch, with about double the protein content of regular yogurt. It’s also rich in calcium, essential for growing bones.
Opt for plain Greek yogurt to avoid added sugars and customize it with fruits or honey.
3. Chicken Breast: Lean and Packed with Protein
Skinless, grilled or baked chicken breast is an excellent lean protein source. It’s versatile, easy to cook, and can be added to salads, wraps, or stir-fries.
A 3-ounce serving contains about 26 grams of protein.
4. Quinoa: The Protein-Rich Grain
Quinoa is a complete protein, containing all nine essential amino acids. It’s also a great source of fiber and minerals.
Quinoa can be a substitute for rice or pasta and is ideal for gluten-free diets.
5. Nuts and Seeds: Snack on Protein
Almonds, peanuts, chia seeds, and flaxseeds are not only high in protein but also healthy fats and fiber.
They are great as snacks, added to yogurts, or sprinkled over salads. Remember, moderation is key as they are calorie-dense.
6. Fish: Omega-3 and Protein
Fish like salmon and tuna are excellent protein sources and rich in omega-3 fatty acids, beneficial for heart and brain health.
Grilled or baked fish can be a tasty and healthy addition to a teen’s diet.
7. Legumes: Plant-Based Protein Stars
Beans, lentils, and chickpeas are fantastic plant-based protein sources. They are also high in fiber and nutrients.
Legumes can be included in soups, stews, or as a meat alternative in various dishes.
Conclusion
Incorporating these high-protein foods into a teen’s diet can support their growth and health. It’s important to remember that a balanced diet with a variety of nutrients is essential during these growth years.
As always, consult with a healthcare provider for personalized dietary advice.
