Protein is an essential nutrient that is found in every cell of the human body. It is important to build and repair muscle, skin, hair and bones. There are a variety of foods that offer excellent sources of protein, including meat, eggs, poultry, cheese, nuts, beans, lentils and fish. Some protein sources, however, are high in fat, while others are lean and heart-healthy.
Beans
Beans are a low-fat food packed with protein, and they can be cooked in many ways. Beans are inexpensive and come in canned form or dry. Black beans are virtually fat-free, high in fiber, phosphorous and protein and can be easily added to Mexican dishes. Black beans offer the added benefit of lowering cholesterol. Pinto beans are another lean protein source that are popular in Mexican and Southwestern cooking, and they are often eaten cooked or in refried form. Pinto beans are also high in fiber, iron and potassium.
Lentils
Lentils are another nutritious, lean source of protein. Lentils are legumes that are low in fat, unlike many animal sources of protein, which can be loaded with saturated fats. Lentils usually come in dry form and are easy to boil. Lentils are popular throughout the world as an inexpensive and nutritious food, and are often cooked in soups or eaten with rice. The legumes are especially popular in India, where many people are vegetarians and rely on them for protein. Lentils are also high in iron, which is rare for a vegetable.
Poultry
Poultry can be a lean source of protein if it is prepared the right way. Chicken is a lean poultry that packs a lot of protein and is readily available almost everywhere in the world. Chicken is cooked in numerous ways, and it is only low-fat when grilled or baked, not fried. Although chicken meat is lean, the skin of the chicken contains more fat, so to stick to a low-fat diet, be sure to remove the skin. Also, chicken can be high in cholesterol and should not be eaten too often. Turkey is another poultry that is high in protein and generally low in fat. Turkey also offers a variety of essential vitamins and minerals, including iron and potassium. As with chicken, turkey is leanest when it is roasted or baked, and when the skin is removed.
Fish
Fish is an excellent source of protein, and contains Omega-3 fatty acids, which improve heart health, according to the American Heart Association. Certain types of fish can be very low in fat, including pickerel, pike, trout, striped bass, cod and red snapper. Fish can be prepared in a variety of ways, and for low-fat cooking, it is best to grill or bake.
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