Top Ten Sources Of Protein
Protein is a food item that is lacking in almost everyone's daily nutrition plan. Each meal we eat (preferably 4 - 6 per day) should contain at least one serving of protein. Protein promotes the growth and function of muscle tissue. Our meals are not balanced without it. However, when choosing protein sources you must be careful of the fat content. Below are great sources of low fat, high protein foods.
1. Red Meat
This means LEAN red meat! You'll need to know your cuts of meat but a lot of times you can tell by the "marbled" look in the meat - that's fat.
2. Poultry
Chicken and turkey are great sources of high protein. However, the breast is leaner than other parts of the bird. Also, the skin is full of fat. Boneless, skinless breasts are your best bet.
3. Egg Whites
Eggs have a lot of protein but the yolks carry most of the fat for the entire egg. Use only the whites or cut down on the ratio of yolks.
4. Fish
Again, you'll need to know your fish. Fish is very high in protein but can also be high in fat. Some of that fat is "good" fat and some of it isn't - so do your research. Tuna is an excellent choice for a high protein, low fat protein source (providing it's packed in water, not oil).
5.
Soy
Don't be too quick to turn up your nose at soy. In recipes, it takes on the flavor of whatever it's cooked with. I've made yummy, low fat soy chocolate pies, smoothies, and soups.
6. Processed Soy Foods
These are pre-packaged hamburgers, hot dogs, sausages, and veggie burgers that are all made from soy. High in protein, low in fat, convenient, and reasonably priced.
7. Cottage Cheese
Mot people don't realize that this is a protein. A great balanced snack is a half cup of cottage cheese and a half cup of yogert. Throw in some fruit and you have protein, carbohydrates, and very little fat.
8. Cheese
This is a great source of protein but can have a good deal of fat. Opt for the lower fat versions or cheese made from soy.
9. Protein Powders
This is a powder that can be mixed with water, juice or milk to create a drink. There are different types of powders, prices, flavors, etc. but basically they are great in a pinch when there's no food around. You can get creative and add fruit, soy or yogurt.
10. Protein Bars
Again, great in a pinch and you can take them anywhere. Remember, it's always best to get your nutrients from real food versus processed, packaged bars or powders.
© By Monique Rider 2001
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