The active and healthy lifestyle is always being promoted by the media, but how much do we really know about it? Well exercising daily and the diet are two essential components. For most people 30 minutes of cardio a day will fulfill the exercising part, but in choosing the right diet can get tricky. One of the main components of our diet is protein, which is mainly used for building and maintaining material in all organs and tissues of our body, you need to have it every day, especially when working out. Here are the best and healthiest protein sources for you active folks!

Black beans are a great vegetarian choice. They are high in protein, nutrient dense and low on fat content.

The right cottage cheese is very low in fat and sodium.

Chicken breast is very lean, low in sodium, has 0 trans fat and high in protein.

Fish is rich in proteins, contains healthy fats, but has 0 trans fat.

Soy products including tofu contain all the essential amino acids and can be a great meat replacement.

with a 'little' surprise...