Protein is vital to life. Every part of the human body contains protein, and the constant process of remodeling and repair that goes on uses building blocks obtained from dietary protein. Protein provides long-term energy and gives your body the strength it needs to function throughout the day. For these and many other reasons, dietary sources of protein are imperative. However, many high protein foods are also high in fat. To avoid this, find healthy low-fat, high-protein alternatives to add to your diet.
Fish
Fish is a good source of healthy protein. Not only is it low-fat, but it also has healthy omega-3 fatty acids. Try varieties such as salmon, herring, tuna or trout, and experiment with different low fat methods of cooking.
Legumes
Legumes and beans are a fantastic source of low fat protein. For example, one cup of cooked lentils provides you with 18 g of protein, but less than 1 gram of fat. Incorporate your favorite beans into your meal plans, such as kidney beans, black beans, pinto beans or white beans. Beans bring a multitude of additional health benefits to your diet, including fiber and a variety of vitamins and minerals.
Fat-Free Dairy
Avoid cream and whole milk products, and choose from the wide variety of different fat-free, high-protein dairy products. Yogurt, cheeses, cottage cheese and milk can all add protein and flavor to meals.
Egg Whites
Although eggs have received criticism for being unhealthy, the yolk is the part of the egg responsible for the high fat content. Egg whites are a low-fat protein option and can be added to other foods to boost protein intake, or eaten alone.
Lean Meats
Because meats are animal products, they will contain some amount of saturated fat and are not the most optimal low-fat, high-protein food. However, their fat content can be reduced by choosing lean cuts and trimming off any visible fat. If possible, avoid red meat and eat poultry without the skin.
Preparation
When cooking high-protein foods, be sure to avoid high-fat methods. Bake, grill or poach meats rather than frying, and eliminate any fat such as butter or lard that may be called for in recipes. Drain excess fat from cooking pans.
Read Labels
Labels provide a basic source of information when making decisions about low-fat, high-protein foods. Make a habit of reading labels when you buy your foods. The nutritional facts of all packaged foods list trans fats and saturated fats, as well as the number of calories from fat sources.
Member Comments