Lean Protein Foods
Before I give you a list of lean protein, let's take a quick look at what lean protein does for your body.
There are nine essential amino acids, which constitute the building blocks of protein. Eating high-quality sources of protein have the following health benefits:•They repair body cells
•They build and repair muscles, bones, skin, nails and hair
•They support immune function
•They develop and maintain organ function
•They control many of the important processes in the body related to metabolism
How much should you eat? That's a great question that the experts don't all agree on. There are many factors, so giving a quideline is a little scary. But here ya go (check with your doctor first disclaimer).
According to WebMD, protein requirements differ based on age:
•Infants require about 10 grams a day.
•Teenage boys need up to 52 grams a day.
•Teenage girls need 46 grams a day.
•Adult men need about 56 grams a day.
•Adult women need about 46 grams a day.
•Infants require about 10 grams a day.
•Teenage boys need up to 52 grams a day.
•Teenage girls need 46 grams a day.
•Adult men need about 56 grams a day.
•Adult women need about 46 grams a day.
Again, this is just a guideline. If you work out daily, then your body needs more protein. I've read numbers as high as .9 grams per pound. Again, this is a maximum and should be verified with your physician.
What type of protein should you eat. Lean protein! A healthy diet should include an adequate amount of lean protein in addition to good fat (monounsaturated and polyunsaturated) and good carbohydrates (from whole grains).
Good Sources of Lean Protein
Chicken and Turkey
White meat chicken and turkey without skins are a good source of protein. Chicken and turkey are good roasted, grilled, and baked. Yes, it's taste good fried, but then we aren't talking healthy are we. Speaking of healthy, did you know most brand name meats include the skin and other fats when they ground chicken and turkey. There are a few bands that make a Lean version as well as the regular verson of ground chicken and turkey. Make sure you select the lean (97%) version.
Fish
Salmon, turn and shrimp are just a few healthy sources of lean protein. Becareful with excess consumption of tuna due to the possibility of mercury poisoning.
Beef
Many cdonsider red meat unhealthy because of high saturated fat content. Choose cuts with the word "round" or "loin" in the name and those with less visible marbling. Trim any excess fat off before you cook it. When selecting ground beef, look for "extra lean" on the label. Most grocery stores carry brands offering 90% to 96% lean ground beef.
Eggs
As you know, an egg consists of a white and a yolk. The yolk contains fat, cholesterol, and protein. The white contains a fast digesting protein. If you are concerned about cholesterol, eleminate the yolk or reduce the yolk. For example, I often use 2 egg whites for every 1 egg yolk.
Beans
Not only are beans a great source of lean protein, they are also high in fiber (the stuff that makes you fell fuller longer).
Dairy
Low-fat dairy products are an ideal source of lean protein. I enjoy a good low-fat cottage cheese and fruit on a nice summer day.
I hope this helps you identify good sources of lean protein. Please leave your comments and suggestions below.
What type of protein should you eat. Lean protein! A healthy diet should include an adequate amount of lean protein in addition to good fat (monounsaturated and polyunsaturated) and good carbohydrates (from whole grains).
Good Sources of Lean Protein
Chicken and Turkey
White meat chicken and turkey without skins are a good source of protein. Chicken and turkey are good roasted, grilled, and baked. Yes, it's taste good fried, but then we aren't talking healthy are we. Speaking of healthy, did you know most brand name meats include the skin and other fats when they ground chicken and turkey. There are a few bands that make a Lean version as well as the regular verson of ground chicken and turkey. Make sure you select the lean (97%) version.
Fish
Salmon, turn and shrimp are just a few healthy sources of lean protein. Becareful with excess consumption of tuna due to the possibility of mercury poisoning.
Beef
Many cdonsider red meat unhealthy because of high saturated fat content. Choose cuts with the word "round" or "loin" in the name and those with less visible marbling. Trim any excess fat off before you cook it. When selecting ground beef, look for "extra lean" on the label. Most grocery stores carry brands offering 90% to 96% lean ground beef.
Eggs
As you know, an egg consists of a white and a yolk. The yolk contains fat, cholesterol, and protein. The white contains a fast digesting protein. If you are concerned about cholesterol, eleminate the yolk or reduce the yolk. For example, I often use 2 egg whites for every 1 egg yolk.
Beans
Not only are beans a great source of lean protein, they are also high in fiber (the stuff that makes you fell fuller longer).
Dairy
Low-fat dairy products are an ideal source of lean protein. I enjoy a good low-fat cottage cheese and fruit on a nice summer day.
I hope this helps you identify good sources of lean protein. Please leave your comments and suggestions below.
For more information on healthy Eating, please check out our blog for other healthy living ideas including our meal plan.
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