Go Lean With Protein

            This post is my 6th in a series named “10 Simple Steps to Make Healthy Habits More Delicious”.  These posts are inspired by SCAN: The Sport, Cardiovascular, and Wellness Nutrition Group.

            Protein choices come in many forms.  They include meat, poultry, seafood, beans/ peas, eggs, processed soy products, nuts, and seeds.  Protein is an essential nutrient and helps in building and maintaining muscles as well as maintaining normal body functions.  The majority of meat we eat should be from “lean” sources.  What does it mean to be a lean protein?  A protein that is lean is low in calories and fat and is mostly only protein.  Below are some tips for choosing lean protein sources:

Start with a Lean Choice

  • For beef: Choose round steaks & roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, chuck shoulder, and arm roasts.
  • For pork: Choose pork loin, tenderloin, center loin, and ham.
  • For ground beef: choose extra lean ground beef.  Anything over 90% lean is a great choice. The closer to 100% lean the better.
  • For poultry: Choose skinless, boneless turkey & chicken.  If skin is included, remove the skin before preparation.
  • For luncheon meats: Choose less processed and low fat lunch meats such as turkey, ham, roast beef instead of high fat choices like bologna and salami.

Keep it Lean

  • Trim away all visible pieces of fat before preparation and drain fat from the pan during cooking.
  • Instead of frying in oil and fat, broil, grill, roast, poach, or boil your meats.
  • Limit the amount of fat you add while preparation & cooking.  Skip or limit the breading you put on meats.  Add seasonings on beans & peas instead of cooking them in fat or gravies and sauces.

Vary Your Choices

  • Varied protein sources give you variety to your meals & keeps them exciting.
  • Choose fish at least twice a week.  Opt for seafood high in Omega-3 fatty acids such as salmon, trout, and herring.
  • Instead of meat all the time, switch it up with beans, peas, nuts, or soy products.

As Always, Trust Your Gut!


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