Protein is a necessary element of a healthy diet, but it often goes hand-in-hand with fat. Nuts, for example, are a good source of protein, but their high level of oils -- though heart-healthy -- mean you shouldn't eat them often. Certain sources of protein are quite lean, however. If you are a vegetarian or vegan, it can be harder to fulfill the daily requirements for protein, but the sources are out there.
Meats
The most obvious source of protein is meat, poultry and fish. Fish, seafood and skinless poultry have the lowest amounts of fat. For convenience's sake, canned salmon -- in water, not oil -- is a good choice, and Reader's Digest calls flash-frozen fish "the next best thing to fresh."
You can find beef and pork in lean cuts, but you should consume even these in moderation; the University of Illinois at Urbana-Champaign notes that they are high in saturated fats even after all the visible fat has been trimmed away. Reader's Digest recommends that you have red meat at no more than two meals per week. If you really need a hamburger, buy ground sirloin, which has 10 grams of fat per 3 oz. compared with 15 grams in ground beef.
Legumes
If you don't eat meat or you want to mix your menu up sometimes, vegetables such as beans, peas and edamame are excellent sources of protein. Reader's Digest even points out that by volume, edamame is higher in protein than beef.
Eggs
Eggs have to live down some negative publicity, specifically about their cholesterol levels and effects on the heart. But a newsletter from Harvard Medical School in July 2010 debunks the notion that eating eggs will cause high blood cholesterol and hurt your cardiac health. Though it is true that they have a lot of cholesterol, very little of this actually makes it to your blood. And some of the fat grams are "good" fats; only 2 grams are saturated fat. They are an excellent source of protein, however, with as much as 7 grams of protein in one egg.
Dairy
Many dairy products are also high in protein. This does not give you permission to have a quart of ice cream for dinner, but feel free to indulge in low-fat milk or cheese. Vegans can get their protein from soy milk and products made with it.
References
- Reader's Digest Online: 11 Healthy Ways to Load Up on Lean Protein
- University of Illinois at Urbana-Champaign: Essentials for Eaters & Dieters -- Food Selection
- Harvard Health Publications: Egg Nutrition and Heart Disease : Eggs Aren't the Dietary Demons They're Cracked Up to Be
- Soyfoods Association of North America: Soymilk
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