Eating lean protein supports a nutritious diet rich in fruits, vegetables and whole grains that keeps your body healthy.
Benefits of Lean Protein
Lean protein contains less saturated fat and calories, which benefits the heart and keeps arteries free of plaque buildup. Eating protein food such as steak with gravy or fried chicken everyday is high in fat and may cause high cholesterol levels.
Poultry
The whiter cuts of meat are leanest, such as chicken or turkey breast without skin.
Lean ground turkey is a nice option for burgers, tacos, or enchiladas. Game meats such as pheasant or quail are low-fat. For a deli sandwich, select low-fat chicken breast, or turkey
Fish
Select tilapia, cod, catfish, orange roughy fish fillets or solid white tuna in can. Salmon is rich in omega-3 fatty acids, which is beneficial for the brain and heart, although has a slight higher fat content. Eat salmon without skin and vary your fish choices weekly.
Beef and Pork
Look for ground beef that states is 93 percent Lean, 7 percent fat for hamburgers, tacos, enchiladas, or casseroles. Round steak and top sirloin are healthy cuts of beef or opt for pork loin, tenderloin and center loin. For deli sandwiches, use low-fat ham slices
Other Protein Choices
Beans (garbanzo, lima, lentil, kidney, butter, pinto) are high in fiber and give you a satisfied feeling after a meal. Eat grilled tofu on salad or rice. For dairy products, look for low-fat string cheese, low-fat cottage cheese, low-fat plain yogurt. Nuts or nut butters are a healthy snack but are high in fat so limit to a handful per day.
Egg yolks are high in cholesterol so limit to four times per week; egg whites can be eaten everyday
Cooking Lean Meats
The healthiest way to cook meat is to barbeque, broil, grill, or roast. Choose a heart-healthy oil for cooking such as (olive, canola or safllower oil) and use a small amount. Thin cuts of meat require approximately 5 minutes per side on the grill and thicker cuts of meat require 7 to 10 minutes per side.
References
- My Pyramid
- Personal Nutrition; Marie A. Boyle, Ph.D., RD, 2001.
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