Protein in the diet is essential for the growth, maintenance and repair of all the cells and organs of your body. Choosing lean proteins is a smart move since some protein foods, such as meats and dairy products, contain saturated fat and cholesterol which are linked to the development of heart disease. Daily protein requirements vary according to age, sex and size. A typical adult female needs about 46 g of protein per day and an adult male about 56 g, the Centers for Disease Control and Preventions says.
Lean Meats
Lean meats provide protein with less saturated fat and cholesterol. The leanest cuts of beef include top sirloin, top loin, round steaks and roasts and extra lean ground beef, which is labeled at least 90 percent lean, according to MyPyramid.gov. Turkey cutlets and skinless, boneless chicken breasts are the leanest poultry choices. Lean sandwich meats, such as roast beef and turkey, are much better choices than high-fat processed meats, such as bologna and salami. All visible fat should be trimmed from meat before cooking, and any fat that appears during cooking should be drained before serving. A 3-oz. serving of meat has approximately 21 g of protein.
Low-fat Dairy Products
Choose low-fat and fat-free dairy products to benefit from these high protein, calcium-rich foods while reducing or eliminating saturated fat and cholesterol. Good choices include low-fat plain yogurt, skim milk and reduced-fat cheese. Reduced-fat, lactose-free dairy products are available for those that have an intolerance to lactose, the sugar found naturally in milk and other dairy products. Milk contains approximately 8 g of protein per cup, and yogurt averages 11 g per cup.
Beans
Beans are a good source of lean protein. Low-fat choices include hummus, garbanzo beans added to a salad, baked beans, tofu, split pea or white bean soup, veggie burgers and meatless chili with kidney beans. One cup of dry beans contains approximately 16 g of protein, according to the CDC.
Fish
Although lean fish, such as cod, is an excellent source of protein, the United States Department of Agriculture recommends eating fatty fish such as salmon, trout and herring to reap the benefits of higher levels of omega-3 fatty acids. Omega-3 fats are essential to good health and actually lower cholesterol, reduce inflammation, protect the heart and may have many other benefits. Lean fish does not contain as much omega-3 fatty acids.
References
- Colorado State University Extension: A Guide for Daily Food Choices
- Centers for Disease Control and Prevention: Protein
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- MyPyramid.gov: Tips to Help You Make Wise Choices From the Meat & Beans Group
- American Heart Association: Fish and Omega-3 Fatty Acids
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