Proteins act as building blocks for your bones, muscles, skin and blood. They also help in the development of enzymes and hormones, which play key roles in a healthy metabolism. When selecting protein foods, choose ones low in saturated fat and cholesterol. Be sure to eat at least eight ounces of seafood per week, too.


  • High in B vitamins (keeps cells and nervous system healthy)
  • High in vitamin E (protects cells from damage)
  • High in zinc (strengthens immune system)
  • High in iron (carries oxygen in the blood)
  • High in magnesium (helps with bone health)
  • Seafood is high in omega-3 fatty acids (helps reduce risk of heart disease)


  • Beans (black, kidney, navy, pinto, soy, white)
  • Black-eyed peas
  • Canned fish (anchovies, sardines, tuna )
  • Chickpeas (garbanzo beans)
  • Eggs
  • Lean meat and poultry
  • Nuts (almonds, cashews, peanuts, pecans, pistachios, walnuts)
  • Seafood (catfish, cod, halibut, salmon, shrimp, tilapia, trout, tuna)
  • Tofu

Find a variety of delicious, nutritious dishes on our recipes page.