Lean protein foods are those that provide a rich source of protein, but little, if any, fat. According to the U.S. Department of Agriculture's MyPyramid recommendations, these foods supply nutrients that are vital for health and maintenance of your body. In general, you should strive to eat at least 5 oz., or the equivalent, of lean protein foods daily from the meat and beans food group.
Identification
A protein food is one that is made from meat, poultry, fish, dry beans or peas, eggs, nuts or seeds. These foods are all considered to be a part of the meat and beans group. Each food provides roughly 7 g of protein per 1 oz. serving, which is the equivalent of 1 oz. of meat. A lean protein food contains very little fat, providing no more than 3 g per 100-calorie serving, or deriving 30 percent or less of total calories from fat. Lean protein foods may be of animal or plant origin.
Function
Lean protein foods within the meat and beans food group supply many nutrients. First and foremost is protein, which serves as the building block for all of the body's cells, tissues, skin, cartilage, blood and muscles. It is also needed to serve as the building blocks for manufacturing enzymes and hormones. Foods in this group are typically rich in many essential vitamins and minerals, such as the B vitamins, vitamin E, magnesium, iron and zinc.
Animal Sources
Lean protein foods derived from animal sources contain all of the essential amino acids and are thus "complete" protein food sources. According to the Shape Fit website, some of the best lean protein foods to include in your diet for optimal health include chicken or turkey breast, without the skin; egg whites; certain types of fish, such as sole, flounder, cod or tuna, canned in water; shellfish, such as clams, scallops, shrimp and/or lobster; lean beef, such as top round; and nonfat cottage cheese.
Plant Sources
Protein-rich plant foods are considered to be "incomplete" protein sources, with the exception of soy foods, as they do not contain all of the essential amino acids. These foods are still beneficial for your health as they are very lean, rich in vitamins and minerals, and often high in dietary fiber. Examples of lean protein plant foods include beans, such as black, red and kidney beans, as well as chick peas and lentils. Soybeans and other soy foods such as tofu are "complete" lean protein plant foods.
Keeping It Lean
While the food item and fat content are important primary considerations, how you prepare and cook the protein can determine whether or not it is lean when you eat it. To keep protein foods lean, trim away all visible fat from cuts of meat and poultry prior to cooking. Use healthy cooking methods that add little or no fat, such as roasting, grilling, baking or broiling instead of frying. Skip breading and high-fat sauces or gravies on cooked proteins. Also prepare peas and dry beans without added fat.
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