Protein-rich foods provide many important nutrients. Choose a variety including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, soy products, and low/non-fat dairy products.

Prepare protein-rich foods with little added salt and saturated fat (butter, cheese); experiment with new herbs and spices.


Good sources of lean protein

Fish and shellfish
Eggs (in moderation)
Nut butters
Lean meat and poultry
Low- and non-fat dairy products
Poultry without skin

HNRCA nutrition research

Learn about the effects of protein on muscle loss here.