Top 8 Nutrient-Dense Protein Sources You Need to Know

Proteins are essential nutrients that form the foundation of our body's structure and functions. They are vital for repairing muscles and tissues damaged through daily activities, as well as producing hormones and enzymes. Incorporating sufficient protein into your diet can also support weight management by increasing satiety and curbing unnecessary snacking. The recommended dietary allowance is approximately 0.8 grams per kilogram of body weight, or 0.36 grams multiplied by your weight to determine individual needs. Ensuring adequate protein intake is particularly important for teens, supporting immune health, muscle development, and healthy skin and hair. As teens’ diets often shift towards convenience foods, including high-protein options like eggs, fish, dairy, beans, and nuts can help maintain optimal health. Vegetarian teens can opt for plant-based sources such as lentils, chickpeas, and quinoa. Delicious and nutritious recipes like egg sandwiches, oatmeal with milk and fruits, quinoa salads, and smoothies with nuts or tofu make meeting protein requirements enjoyable. Engaging teens in meal preparation and encouraging healthy choices are key for consistent intake.