According to the Centers for Disease Control and Prevention, sources of protein include meats, poultry, seafood, tofu, legumes, eggs, nuts, seeds, dairy products, grains, some vegetables and some fruits. However, not all protein sources are created equal. Some foods, such as fruits and vegetables, provide relatively a small amount of protein, while other foods may have high protein content but also high fat content, making them less healthful options. One key to a nutritious diet entails consuming lean foods high in protein.
Dairy Products
The CDC points out that dairy products offer a low-fat and high-protein option. However, consumers must study labels to ensure they purchase dairy products with reduced or nonfat content. Instead of whole-milk products, opt for low-fat, skim or nonfat milk and yogurt. Choose low-fat or fat-free cheese. Instead of cooking with whole eggs, which have a high quantity of cholesterol, separate eggs and use only the whites. You can also purchase products made with pasteurized egg whites.
Fish
The United States Department of Agriculture recommends fish as one of the healthier options of lean proteins. Seafood has a lower saturated fat content than beef or poultry. In particular, salmon, herring, trout and other cold water fish have beneficial omega-3 fatty acids. Keep your lean fish healthful by using a low-fat preparations. Chop smoked fish and add it to salads or spreads. Bake fish with a drizzle of olive oil and chopped herbs and vegetables. Grill fish in a marinade of balsamic vinegar or tomato-based salsa.
Lean Meat
According to the Mayo Clinic, meat and poultry have high protein content, but high fat content make them less healthful options. When shopping for beef, choose leaner cuts such as tenderloin, sirloin, round or chuck. The label on your meat should read 90 percent or higher of lean content. Leaner choices with pork and lamb include leg, loin chops or tenderloin. Eat your poultry without the skin for the leanest option. If you purchase ground poultry, check the fat content first, because ground preparations often contain the skin or higher-fat dark meat.
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