Final answer:
Cottage cheese is likely the best option among those listed for increasing protein intake in a lactating individual due to its high protein content and additional nutrients like calcium and essential vitamins. Legumes are also a good source of protein but may have lower protein density in comparison. A varied diet with a range of protein sources is recommended for health benefits.
Step-by-step explanation:
A student who is lactating and looking to increase protein intake should consider various sources of protein that are beneficial for health. Legumes are a key source of agricultural protein and are important in human nutrition. They include soybeans, peanuts, peas, chickpeas, and beans. These are considered excellent sources of protein for vegans as well. Cottage cheese, on the other hand, is a dairy product that is also a good source of protein and provides essential amino acids with high nutritional values. It also contains calcium, riboflavin (vitamin B2), and vitamins A and D.
When comparing different sources, while peanut butter and whole grain cereals provide protein, cottage cheese contains a higher concentration of protein and is therefore likely the best option among the choices listed for someone who is lactating and wishes to increase their protein intake. Additionally, cottage cheese typically has a greater density of protein compared to legumes and is easily incorporated into a lactating individual's diet. It offers the added benefits of calcium and essential vitamins.
For optimum nutrient intake and health benefits, including a variety of protein foods in one's diet is recommended, such as nuts, seeds, beans, legumes, poultry, soy, and seafood. When choosing dairy products like cottage cheese, opting for low-fat versions can provide the necessary nutrients without excessive fat.