What should I eat that benefits nutrition and protein?

 There are many foods that can provide both nutrition and protein. Some examples include:

1. Meat, poultry, and fish: These are good sources of protein and also provide important nutrients such as iron, zinc, and B vitamins.

2. Eggs: Eggs are a good source of protein and also provide important nutrients such as vitamin D, choline and selenium.

3. Dairy products: Milk, yogurt, and cheese are all good sources of protein and also provide important nutrients such as calcium, vitamin D, and potassium.

4. Beans and legumes: These are a good source of protein and also provide important nutrients such as fiber, iron, and potassium.

5. Nuts and seeds: These are a good source of protein and also provide important nutrients such as healthy fats, fiber, and antioxidants.

6. Tofu and tempeh: These are plant-based sources of protein and are also a good source of iron, calcium and other nutrients.

7. Whole grains: Whole grains such as quinoa, brown rice, and oats are a good source of protein and also provide important nutrients such as fiber, B vitamins, and minerals.

8. Leafy greens: Leafy greens such as spinach, kale, and broccoli are a good source of protein and also provide important nutrients such as vitamin K, vitamin C, and folate.

It's important to note that consuming a variety of these foods can help you to meet your nutrient and protein needs. Additionally, you should consult with a dietitian or a healthcare professional to determine what the best diet for you would be based on your individual needs, goals, and health status.