A Natural Protein Diet

Whole grains, whole foods, lean, grass-fed meats, free-range poultry and wild fish bring the best sources of natural protein for a healthy diet. Protein provides a level of satiety in the body that other foods do not. Satiety can keep you feeling full longer, say less hungry and help to curb excessive eating. Protein is used in the body to build and maintain muscle. Building muscle requires more calories and aids in burning fat.

Eat Plant Based Protein

Plant-based proteins include soy, nuts, seeds, legumes and vegetables. Legumes include beans, peas and lentils. These edible pods have a higher protein content than many other foods and are low in saturated fat. Beans have the added benefit of being a good source of fiber as well as protein. Combined with grains, beans become an equivalent to animal proteins. Nuts and seeds are another great source for protein. Sprinkle them on salads, add them to pasta dishes or use them to top off a whole-grain pancake, waffle or oatmeal breakfast.

Substitute with Whole Grains

According to the U.S. Department of Agriculture website, My Pyramid (see References 3), foods that are marked "100% wheat," "multi-grain," "stone-ground," "seven-grain," "cracked wheat" or "bran" are usually not whole-grain products. Instead, look for one of the following whole grains in the list of ingredients, making sure that it is first in the list---brown rice, whole oats, whole wheat, whole rye, bulgur, oatmeal, whole-grain corn, graham flour, wild rice. There are more ways to add protein-packed grains---substitute whole-wheat bread for white bread, or whole wheat, quinoa or kamut for white rice. Bake with whole grains instead of bleached white flour.

Consider Lean Meats

The biggest difference between animal protein and plant protein is the amount of saturated fat they contain. When consuming animal protein, follow this simple rule---lean and less fat. Natural sources of animal protein are based on what the animal has been eating and whether or not the product has been processed. Look for grass-fed beef, free-range poultry and wild fish. Deli meats, hot dogs, sausage and bacon are most often processed foods and have added salt. Fatty fish---such as salmon, herring and trout---are good sources of protein; plus they supply omega 3 fatty acids to the body.