Foods containing protein include both animal (meat, poultry, seafood, eggs, dairy) and plant (beans, lentils, soy products, nuts) food sources. We all need protein. It is an essential for the body to maintain and repair all body tissues including your organs, muscles, skin, hair, nails, bones, and hormones.
Try to include a protein source at every meal. Consuming adequate protein is an important part of a healthy diet. Sufficient protein intake is especially important when trying to lose weight. Eating adequate protein while limiting the total calories (energy) of the food you take in allows your body to preserve your muscle and body proteins and burn stored fat for energy. Without enough protein, the body will break down body tissues for energy and less fat will be lost. Consuming adequate protein is also helpful when trying to lose weight because protein is more filling than fats and carbohydrates (i.e. grains, starches, sweets). Therefore adequate protein intake helps to keep you full on less food. Contrary to what many think, consuming extra protein does not make muscles bigger. If you consume too much food whether from protein, fat, or carbohydrates, the body will store the extra energy as fat.
When choosing protein food sources, opt for a variety of lean sources. The fat in meat, chicken skin, cheese, and other full-fat dairy products increases blood cholesterol and clogs arteries. To support heart health, opt for fish, skinless poultry, eggwhites, beans, and nonfat dairy more often. Limit your red meat intake and when you do have meat, choose extra-lean cuts. Nut and seed sources of protein are rich in healthy kinds of fat. Still, all fats are high in energy, so it is important not to overdo even the healthy fats. To control calories, portion control your nuts servings to ¼ cup or less. Unlike animal proteins, plant sources of proteins such as nuts and beans are high in fiber that can help to lower blood cholesterol.
Tips for Making Healthy Protein Food Selections:
1. Vary your protein food choices –Consume a variety of protein sources. Experiment with main dishes made with beans, soy, or eggs/eggwhites. Lowfat/nonfat yogurt and cottage cheese are convenient lean sources of protein.
2. Choose fish twice a week or more - Eat fish and seafood in place of meat or poultry at least twice a week. Select a variety of seafood—include some that are higher in heart healthy natural fish oils such as tuna, salmon, trout and herring.
3. Make meat and poultry low fat - Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin.
4. Have an egg - One egg a day, on average, does not appear to increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so egg whites are a great, naturally fat-free protein source. Consider having one whole egg along with egg whites in a scramble or omelet. Try egg salad with mostly whites and just one yoke or part of a yoke.
5. Emphasize plant-based protein options - Try beans and peas (kidney, pinto, black, or whitebeans; split peas; lentils; chickpeas & hummus), soy products (tofu, soy milk, veggie burgers, edamame), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
6. Choose lean dairy – Like meat, the fat in dairy is high in artery clogging fats. Cheese, while rich in protein is especially high in fat. Even “part-skim” and “reduced fat” cheese can still contain significant unhealthy saturated fat. Use cheese sparingly or opt for lowfat or nonfat options. Lowfat/nonfat milk, yogurt, cottage cheese, and whey protein isolate are good choices for protein. The thicker, Greek-style of yogurt has 2-3 times as much protein as the regular yogurt.
7. Cook without added oil - Instead of frying, try grilling, broiling, roasting, stewing, braising, or baking—they don’t add extra fat. Some lean meats need slow, moist cooking to be tender—try using these in stews or cooking them with a slow cooker. Watch out for items cooked in butter or with cream sauces.
8. Make a healthy sandwich or salad - Choose grilled chicken, turkey, roast beef, canned tuna or salmon, hard-boiled egg/eggwhites, or cottage cheese for salads and sandwiches. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only. Use cheese as an accent rather than the main protein source in a dish. For example, instead of a grilled cheese sandwich, use one thin slice of cheese along with another protein source such as turkey.
9. Think small when it comes to meat portions - Get the flavor you crave but in a smaller portion. Make or order a smaller burger (consider “Jr.” options) or a “petite” size steak.
10. Watch the sodium & saturated fat - Check the Nutrition Facts label to limit saturated fat and sodium (salt). Deli meats, for example vary greatly in their saturated fat and salt content. Salt is added to many canned foods—including beans, fish, and meats. Processed meats—such as ham, sausage, and hot dogs and most cheese are especially high in sodium. Choose unsalted nuts or seeds.
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