Protein is the building block of muscle. An increase in muscle mass can increase your metabolism and lead to weight loss or make weight maintenance successful. It is important to choose a variety of lean proteins that are lower in fat, calories and will reduce your risk of chronic disease such as high blood pressure and cholesterol. Speak with your doctor or a registered dietitian about your protein intake recommendations.
Fish
Fish is not only a good source of protein but is low in saturated fat and high in a good source of fat called omega-3 fatty acids. Omega-3 fatty acids decrease triglyceride levels, slow atherosclerosis, prevent heart disease and can lower blood pressure. The American Heart Association recommends eating fish ideally two times a week but at least once a week if possible. Try adding in salmon, mackerel, herring, lake trout, sardines and albacore tuna which are all high in omega-3 fatty acids and a great lean protein source.
Chicken
The Harvard School of Public health lists chicken, or poultry, as one of the best lean protein choices from an animal. One oz. of chicken, with the skin removed, has 35 calories and 1 g of fat, according to the National Heart, Lung and Blood Institute. Chicken breast remains the best lean protein source, followed by chicken tenders and chicken thighs. Be sure to cook chicken in a healthy way by grilling, baking or pan frying to prevent added fat such as frying.
Beans
Beans are high in protein, fiber and low in fat and calories. The NHLBI lists cooked beans such as black beans, kidney beans, chick peas or lentils as one of the leanest protein choices with 35 calories and 1 g of fat per 1/2-cup serving. Try adding beans to a salad, eat them as a side item, or make a dip out of them to keep cooking methods lean and to increase your daily intake.
Egg Whites
Egg whites are the part of the egg where the highest amount of protein is located. Removing the egg yolk will reduce fat and cholesterol content. Two egg whites contain 35 calories and 1 g of fat per serving, along with 4 to 5 g of protein depending on the egg size. Try increasing your lean protein intake by eating hard boiled eggs, making scrambled egg whites or adding cooked egg whites to a smoothie.
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