(BPT) - You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?

How much protein do you need?

With 18 grams of protein per serving, beef is high in protein, easy to prepare and can support a healthy diet. However, only 62% of American beef consumers consider ground beef to be high in protein and just 70% of them consider beef cuts to be high in protein, according to a recent consumer study conducted by Cargill.

The U.S. Department of Agriculture’s (USDA) MyPlate site outlines the amount of protein in various sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts, seeds, beans and peas.

According to the USDA Dietary Reference, people should be consuming about 0.4 grams of protein per pound of body weight as part of a balanced diet. So, someone who weighs 150 pounds needs 60 grams of protein each day.

Why is it important to achieve a substantial daily consumption of protein? Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long work day, boosts your stamina for exercise and ensures you don’t get hungry again soon after eating a meal.

People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, this cost-effective option delivers flavor, convenience and cooking versatility.

How to choose the right beef

Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.

At the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a Prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The Choice grade of beef offers moderate marbling and flavor and is a little less lean than Select cuts.

When choosing ground beef, each cut is an excellent source or protein and is similar in flavor and tenderness, but varies in fat content:

• Ground beef — 73% lean, 27% fat
• Ground chuck — 80% lean, 20% fat
• Ground sirloin — 85% lean, 15% fat
• Ground round — 90% lean, 10% fat

Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef makes it a clear-cut selection as part of a balanced diet.

Fuel Your Morning with Protein-Packed Recipes

(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.

U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.

If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.

Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.

Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.

Chocolate Cherry and Banana Overnight Oats

Yield: 2 jars

• 1/2       cup frozen dark sweet cherries
• 1 1/2    cups old-fashioned rolled oats
• 1          container (12 ounces) Shamrock Farms Chocolate Milk
• 1          ripe banana, sliced
• 1          pinch salt

1. In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
2. Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
3. Store in refrigerator overnight or at least several hours.
4. Serve cold or warm in microwave.

Protein Waffles

Yield: 8-10 waffles

• 2          cups pancake mix
• 2          large eggs
• 1          container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
• 1/4       cup canola oil
• 1/2       teaspoon cinnamon

1. Heat waffle iron.
2. Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
3. Bake in waffle iron according to manufacturer’s directions until golden brown.

Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.

Smart Summer Snacks

(Family Features) A busy summer schedule requires plenty of energy, and while relaxation is sure to help, what you eat is your essential source of fuel. Just like filling up your gas tank, food is what makes your body go.

A well- balanced approach to eating is a smart way to ensure your body gets the nutrients it needs to power you through each fun- filled day and keep you operating in tip- top shape. An eating plan such as Atkins offers a balanced approach with delicious foods that contain fiber- rich and nutrient- dense carbohydrates and good fats and proteins, while focusing on reduced levels of refined carbohydrates and added sugars.

Reach for snacks full of seasonal fruits and vegetables like peaches, cucumbers, zucchini and raspberries that will satisfy your appetite and fuel your summer days. Find more warm- weather recipes and tips to stay energized throughout the season at Atkins.com.

Avoid the Hidden Sugar Effect

The frenetic pace of summer activities makes on- the-go foods the norm. While many portable snacks tout healthy benefits and good-for-you nutrition, it's easy to be confused about what truly makes up nutritious foods, as well as how the body responds to various foods.

According to the recent Sugar Gap Study conducted by Atkins Nutritionals, Inc., there is a significant gap in Americans' knowledge about nutrition and the "hidden sugar effect," where certain foods turn into sugar during the digestive process. While a person can't see these sugars, his or her body can. The study revealed that only 1 in 10 Americans are aware that certain foods can cause the hidden sugar effect.

Make better choices and avoid hidden sugars this summer with these tips for finding foods that won't create excessive sugar spikes:

• Beware of sugary beverages, especially fruit juices. Keeping well hydrated is especially important when temperatures rise, but sweet drinks can pack an excessive amount of sugar.
• Know that not all snack bars are created equal - with many packing a sugary punch. An option such as the Atkins Harvest Trail Coconut Almond Bar combines roasted coconut and almonds which can keep you feeling full and satisfied without the hidden sugars.
• Understand which foods can cause blood sugar spikes - it's more than cakes and candy. All carbohydrates elevate blood sugar; even ancient grains and brown rice convert into sugar when digested, making it important to enjoy these foods in smaller portions. Learn more at hiddensugar.com.

Photos courtesy of Getty Images

Tropical Raspberry Smoothie

Recipe courtesy of Atkins
Prep time: 5 minutes
Servings: 1

• 1/2 cup coconut cream
• 4 ounces firm silken tofu
• 1/2 cup red raspberries, plus additional (optional)
• 2 teaspoons sugar substitute (optional)
• 1/8 teaspoon coconut extract
• 3 ice cubes
• whipped cream (optional)

1. In blender, combine coconut cream, tofu, raspberries, sugar substitute, if desired, and coconut extract; blend until smooth. To remove seeds, strain mixture through sieve then return to blender.
2. With machine running, add ice cubes, one at a time, and blend until smooth.
3. Pour into tall glass and garnish with whipped cream and raspberries, if desired.

Peachy Prosciutto Bites

Recipe courtesy of Atkins
Prep time: 10 minutes
Servings: 4 (3 bites per serving)

• 1/2 cup whole almonds
• 2 medium peaches (each 2 1/2 inches in diameter)
• 4 ounces cream cheese
• 2 teaspoons ground cinnamon
• sugar substitute (optional)
• 12 thin slices prosciutto
• 12 basil leaves (optional)

1. Heat oven to 350 F.
2. In single layer, toast almonds 10 minutes. Let cool then coarsely chop. Set aside.
3. Slice each peach into six wedges and set aside.
4. In small bowl, combine softened cream cheese with cinnamon and pinch of sugar substitute. Add almonds; blend to combine.
5. Lay out single slice of prosciutto, place 1 tablespoon cheese mixture on top of peach wedge and top with basil leaf. Place wedge at one end of prosciutto and roll up. Repeat with remaining ingredients.

Smoked Salmon, Cucumber and Cream Cheese Roll- Ups

Recipe courtesy of Atkins
Prep time: 5 minutes
Servings: 4

• 2 cucumbers (8 1/4 inches long each)
• 8 tablespoons cream cheese
• 12 ounces smoked chinook salmon (lox)

1. Use mandolin or vegetable peeler to cut long, thin strips of cucumber.
2. Spread cream cheese onto smoked salmon, place strip of cucumber at one edge and roll up with salmon and cream cheese. Pin in place with toothpick. Repeat with remaining ingredients.

Zucchini Crisps

Recipe courtesy of Atkins
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4

• 2 medium zucchinis
• 2 tablespoons extra- virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons Parmesan cheese, grated
• garlic powder (optional)
• Italian seasoning (optional)
• rosemary (optional)
• dill (optional)

1. Heat oven to 400 F.
2. Cut zucchini into 1/4- inch slices. If small, cut diagonally. Brush both sides with olive oil and season with salt, pepper and Parmesan. Season as desired with garlic powder, Italian seasoning, rosemary or dill.
3. Place in single layer on baking sheet and bake 10 minutes, turning once. Cool on wire rack.

Simple, Healthy Summer Snacks

(Family Features) As temperatures climb and summer sets in, a slight change in diet can help maintain energy without overfilling on hot days.

Vegan and vegetarian diets are becoming a popular trend, but many people are also opting to be semi-vegetarians, also known as the flexitarian diet. A flexitarian diet means you don’t have to eliminate meat from your diet but can still reap the health benefits associated with plant-based diets.

Plant-based proteins like beans, peas, nuts, seeds, soy and lentils are chock-full of nutritional benefits from disease-fighting phytonutrients to cholesterol-lowering fiber. They’re also an excellent way to add low-sodium and low-cholesterol protein to your diet that can leave you feeling satisfied but not stuffed.

Light finger foods and dips are ideal summer snacks. Hummus, made from chickpeas and tahini (ground sesame seeds), makes for a quick and easy treat by itself or paired with health-conscious options like air-popped chips, whole-grain crackers or veggie sticks. You can also create simple summer snacks using hummus as an ingredient.

These vegan Cucumber Cups are the perfect refreshing pick-me-up on a hot afternoon, and they’re stylish enough to serve to guests at an upscale cookout. For a cool and creamy summer appetizer, try these vegetarian Southwestern Snack Bites made with hummus, guacamole and Greek yogurt.

Find more healthy ideas to help you snack your way through summer at sabra.com.

Southwestern Hummus Bites

Yield: 30 pieces

• 1          package (7 ounces) whole-grain bagel chips
• 1          container (10 ounces) Sabra Hummus
• 2          cups pico de gallo
• 1          cup guacamole
• 1          cup plain, low-fat Greek yogurt
• 4          green onions, sliced (optional)

1. Top each bagel chip with 1 tablespoon hummus, small spoonful of pico de gallo, guacamole and small dollop of yogurt. 
2. Garnish with slices of green onion, if desired.

Cucumber Cups

• 2          English cucumbers
• 1          container (10 ounces) Sabra Hummus
• 1          teaspoon paprika
• 1          bunch parsley, finely chopped

1. Peel cucumbers and slice lengthwise into 1 1/4-inch pieces. Using melon baller, carve out seeds to create vessel, making sure to leave bottom intact.
2. Using piping bag or small spoon, fill each cucumber with hummus (about 1 teaspoon each). Sprinkle with paprika and finely chopped parsley.

Protein Power

(Family Features) Anything is possible when you have the energy to take on the day. Protein shakes have grown in popularity because they’re a convenient and healthy way to curb hunger and give your body sustained energy. Plus, they can give your favorite recipes a protein boost.

When choosing a shake, look for an option such as Premier Protein Shakes, which can help provide fuel to make the day yours with sweet and savory recipes from cinnamon rolls and bread pudding to soups and twice-baked potatoes. Each single-serve, 160-calorie shake is packed with 30 grams of protein, is low in fat and contains just 1 gram of sugar.

Explore more energy-boosting recipes plus nutrition facts and tips at PremierProtein.com or Facebook.com/PremierProtein.

Old-Fashioned Caramel Cinnamon Rolls
Servings: 9

Rolls:

• 1          cup Premier Protein Caramel Shake
• 2 1/4    teaspoons (1 packet) yeast
• 4          tablespoons unsalted butter, melted and divided, plus additional for greasing bowl and pan
• 1/4       cup sugar, plus 3 tablespoons, divided
• 1/2       teaspoon salt
• 1          egg
• 1 1/4    cups all-purpose flour, plus additional for kneading and rolling
• 1 1/4    cups whole-wheat flour
• 1 1/2    teaspoons cinnamon

Glaze:

• 1/2       cup confectioners’ sugar
• 1          tablespoon Premier Protein Caramel Shake

1. Heat protein shake in microwave or on stove to about 110° F, or warm to touch but not boiling.
2. In medium bowl, sprinkle yeast over warm protein shake and stir to combine. Let sit 3 minutes. Add 2 tablespoons melted butter, 1/4 cup sugar, salt and egg, and mix until well combined. Gradually add flour, stirring after each addition. Once dough is no longer too sticky to handle, turn dough out onto lightly floured surface. Knead 3-5 minutes to make moderately soft dough. Shape dough into ball.
3. Place dough in lightly greased bowl; turn once. Cover and let rise in warm place until size has doubled (about 1 hour). Punch dough down, cover and let rise 1 additional hour. Punch dough down.
4. Grease 8-by-8-inch glass or metal baking dish and set aside.
5. In separate bowl, combine remaining sugar and cinnamon. On lightly floured surface, roll dough into 12-by-8-inch rectangle. Using pastry brush, brush about 1 1/2 tablespoons of remaining butter evenly over dough. Sprinkle 2/3 of cinnamon sugar mixture over dough.
6. Using pizza cutter or knife, cut dough into nine even 12-inch strips. Roll each strip tightly, sealing ends by pressing into dough. Arrange rolls in prepared pan. Pour remaining butter over buns then sprinkle remaining cinnamon and sugar on top. Let rise uncovered 30 minutes.
7. Heat oven to 350° F. Bake rolls 25-30 minutes, or until lightly browned.
8. While rolls cool slightly, prepare glaze. In small bowl, whisk together confectioners’ sugar and protein shake until smooth. Drizzle rolls with glaze. Serve warm.

Orange and Vanilla Butternut Squash Soup
Servings: 4

• 2          pounds (about 4 cups) butternut squash, peeled and cubed
• 3          tablespoons olive oil, divided
• 1/2       teaspoon salt, divided
• 1/8       teaspoon cardamom
• 1/8       teaspoon nutmeg
• 1 1/2    cups chopped leeks, white and light green parts only
• 2          tablespoons medium or dry sherry
• 1          quart low-sodium vegetable broth
• 1/2       teaspoon orange zest
• 1/2       cup Premier Protein Vanilla Shake
• 1/4       teaspoon freshly ground black pepper

1. Heat oven to 400° F. Line baking sheet with foil.
2. In large bowl, toss squash with 1 tablespoon olive oil, 1/4 teaspoon salt, cardamom and nutmeg. Place on baking sheet and roast 25 minutes, stirring halfway through cooking time.
3. Meanwhile, in 3-quart pot over medium-high heat, heat remaining olive oil. Add leeks, reduce heat to medium-low and cook 15 minutes, stirring often, until caramelized.
4. Remove squash from oven and add to leeks. Stir in sherry and broth. Bring to boil, reduce heat to medium-low and simmer uncovered 30 minutes.
5. Remove from heat and blend to desired consistency using immersion or standard blender. Reheat if desired. Stir in orange zest, protein shake, remaining salt and pepper. Serve immediately.

Twice-Baked Sweet and Savory Potatoes
Servings: 4

• 2          medium sweet potatoes
• 2          slices thick-cut bacon
• 1/2       cup finely chopped shallots
• 1/2       cup Premier Protein Vanilla Shake
• 1/8       teaspoon salt
• 1/16     teaspoon black pepper
• 1/8       teaspoon cumin
• cayenne pepper, to taste
• 1/4       cup grated sharp cheddar cheese, divided

1. Heat oven to 400° F.
2. Prick potatoes with fork and bake 45-60 minutes.
3. During last 15 minutes, cook bacon in small pan until crispy. Drain all but 1 teaspoon of fat and cook shallots over low heat until caramelized, about 5 minutes.
4. When potatoes are soft and cooked, remove from oven and carefully cut in half lengthwise. Scoop out soft flesh, keeping outside shell intact.
5. In bowl, mash potato flesh with cooked shallots, protein shake, salt, pepper, cumin, cayenne and 2 tablespoons cheese.
6. Fill empty potato shells with mixture. Top with remaining cheese and crumbled bacon.
7. Bake 10 minutes, or until potatoes are hot. Turn on broiler and cook, watching carefully, until cheese is lightly browned. Serve immediately.

Double Chocolate Breakfast Bread Pudding
Servings: 4

• 2          eggs, slightly beaten
• 1          Premier Protein Chocolate Shake
• 1          teaspoon ground cinnamon or nutmeg
• 1          teaspoon butter
• 6          cups (about 6 slices) soft white or whole-wheat bread cubes
• 2          tablespoons dark chocolate chips
• 2          teaspoons confectioners’ sugar

1. Heat oven to 350° F.
2. In medium bowl, whisk together eggs and protein shake, followed by cinnamon or nutmeg.
3. Grease 8-by-8-inch glass baking dish with butter. Add bread cubes. Pour egg mixture over bread. Mix gently to coat. Sprinkle in chocolate chips.
4. Bake uncovered 20 minutes, or until knife inserted 1 inch from edge comes out clean. Sprinkle with confectioners’ sugar. Serve warm.