lean proteins from animals are excellent sources of quality protein with low amounts of saturated fat. these include lean beef chicken/turkey fish low fat milk/yogurt (greek yogurt contains more protein than regular yogurt) and eggs/egg whites. each item contributes important nutrition. for example lean beef and poultry are sources of iron and zinc fish contains omega-3 fatty acids (dha and epa) eggs are a good source of choline and milk and yogurt are chock-full of calcium. plant proteins considered "high quality" include soy the only vegetarian option that provides all the essential amino acids. but other sources of protein such as beans nuts and seeds are very healthy contain fiber and provide a good amount of protein. variety is best!
what are the most nutritious and healthy foods that are also good sources of quality protein?