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Your body needs protein to help build and repair muscle, skin, and other body tissues. Protein also helps fight infection, balance body fluids, and carry oxygen through your body.
When you have a wound that's healing, think of food as medicine. Eat a balanced diet with enough calories and plenty of protein.
How much protein you normally need each day depends on your age, your sex, and how active you are. You may need to eat more protein to help a wound heal. Your doctor can advise you on the right amount of protein you need.
High-protein foods include lean meat, poultry, and fish. A serving of these foods is about 3 ounces. That's about the size and thickness of a deck of cards.
Protein isn't just found in meat. You can also get plenty of protein from eggs, dairy and soy products, beans, nuts, and seeds.
Beef, ground, 90% lean
Pork chop or roast
Salmon, coho, wild
Tuna, white, canned in oil, drained
Turkey, breast, roasted
Turkey, ground, 93% lean
Eggs and Dairy
Cheese, cheddar, diced
Cheese, cottage, 2% milk fat
Egg, whole, poached or fried
Milk, nonfat, 1% or 2% milk fat
Yogurt, fruit, low-fat
6 oz container
Beans and Soy Products
Baked beans with pork, canned
Black beans, canned
Soy milk, original and vanilla
Nuts and Seeds
Almonds or sunflower seeds, roasted
Peanut butter, smooth, with salt
Wheat germ, toasted
You can get more protein in your food by adding high-protein ingredients. For example, you can:
You can also:
Agricultural Research Service (2015). USDA National Nutrient Database for Standard Reference, Release 28. Available online: https://ndb.nal.usda.gov/.
Current as of:
August 22, 2019
Author: Healthwise StaffMedical Review: Elizabeth T. Russo MD - Internal MedicineKathleen Romito MD - Family MedicineRhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Current as of: August 22, 2019
Elizabeth T. Russo MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
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