Protein is found in seafood, white-meat poultry, eggs, beans, soy and pork tenderloin. In addition, milk, cheese and yogurt are also foods that contain high amounts of protein. For quick protein fixes, a person can eat protein bars or protein shakes.
Seafood is very high in protein and is considered a healthy source of protein that is also good for the heart. White-meat poultry is low in fat and is a lean protein that can help with weight loss. Soy is also good for a person's heart, as it is high in protein and can decrease a person's cholesterol levels. Milk, cheese and yogurt are not only high in protein, but are also high in calcium and can decrease the possibility of osteoporosis.
Protein is an important part of any healthy diet, as it is used to build new tissue and repair broken tissue within the body, including tissue found in muscles and bones. The U.S. Department of Health and Human Services suggests teenage boys and active men need seven ounces of protein per day. Women need five to six ounces per day depending on their activity level. Children ages two through six need five ounces, and children ages seven through 12 need six ounces per day.