Lean protein is any type of protein source that contains lower levels of fat, especially saturated fat. The U.S. Department of Agriculture recommends all adults get at least 5.5 oz. of protein every day as part of a balanced diet. Protein is the building block of muscle, but it can be hazardous to your health if it is loaded with artery-clogging fat and cholesterol.
Animal Protein
Animal protein is one of the main and most popular sources of protein, but it can also be loaded with the most fat. Lean animal protein sources include boneless and skinless turkey or chicken breast, fish, and pork. If you do eat beef, aim for eating some that is labeled 90 percent, meaning it only contains 10 percent fat. You can make your animal protein even leaner by trimming away excess fat before cooking it and using healthy cooking methods such as baking, broiling or grilling instead of frying, according to MyPyramid.gov.
Beans and Nuts
Not all of your lean protein has to come from animal sources. Beans and nuts are some of the smartest protein sources to eat since they are low in fat. One cup of cooked black beans, for example, contains a whopping 15g of protein, yet less than 1g of fat, according to the USDA. Incorporate beans and nuts into your everyday foods, such as salads and casseroles, or eat beans as a side dish and nuts as a snack to increase your lean protein for the day.
Benefits
Lean protein foods have a variety of benefits for your health. In addition to reducing the amount of fat in your diet, protein also helps you feel more full, according to the "American Journal of Clinical Nutrition."
Considerations
While increasing your intake of lean protein is important, it is also essential to maintain a balanced diet. Your body needs lean protein to build muscle and perform other vital functions, but it also needs carbohydrates for energy and the vitamins and minerals from fruits and vegetables to ward off disease.
Using the Nutrition Label
If you are not sure how to identify lean protein when shopping for food, the U.S. government has made it easier for you by requiring all food to be labeled with nutritional information. Compare protein products by checking the labels and finding out which one has lower fat, especially saturated fat. The U.S. Food and Drug Administration recommends keeping your fat at 65g per day based on a 2,000 calorie diet, with only 20g of saturated fat per day.
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