Lean protein foods

Protein is an essential source of energy and also provides building blocks to maintain and repair the body. The fat in each serving of lean protein is less than 3 g. The choice of lean protein sources is an important strategy to keep cholesterol at appropriate levels. Low cholesterol is an important part of reducing the risk of heart disease.

Lean protein sources also provide vital minerals and nutrients important for maintaining optimum health. Iron and vitamin B & E are also found in quality sources of lean protein. Iron is essential for the proper development of red blood cells. Low iron causes low levels of hemoglobin (anemia) can cause fatigue and deep. B vitamins are essential for the system of energy production in the body. Many B vitamins act as cofactors for a variety of enzymes and systems for the production of hormones. Lean protein sources also contain powerful antioxidant vitamin E. This vitamin is important in protecting the body from free radical damage.

List of lean protein foods

Meat lean sources of protein include chicken breast and turkey, lean beef, veal and lamb, pork tenderloin or fresh ham and game, such as rabbit, buffalo, deer and ostrich. The recommendation is to limit the intake of meat twice a week.

Eggs. The eggs are low in fat and contain quality protein and amino acids. Egg whites are almost all proteins and boiled eggs are a good breakfast food or snack.

Low-fat dairy products. Cottage cheese, feta, mozzarella cheese, and low fat cottage cheese are excellent sources of protein. Choose wisely to avoid consuming excess calories or dairy products high in fat.

Fish / seafood. Baked or steamed fish and seafood provide lean protein, low fat, and the advantage of cervelloe omega-3 for heart health. Shrimp, clams, mussels and any cold-water fish are good choices. Excellent sources of lean protein are for water, such as herring, flounder, halibut, salmon, haddock, sardines, tuna and trout. The advantage of cold water fish is omega-3.

Chicken breast. Remove the skin to reduce the fat content and maintain the benefits of this source of lean protein. Bake or grilled chicken to capture the flavor, but avoid fried or breaded chicken because it adds extra calories and fat to your diet. Chicken provides about health 8 g of protein per serving.

Lean beef. Choose lean cuts of beef and cut off the excess fat. Always shop for extra lean ground beef to make burgers or meatloaf. Lean beef provides quality protein along with vitamins and minerals.

Beans. Navy, pinto and lima beans provide more protein 3 ounces of steak. They also add fiber to the diet that helps to maintain full for long periods of time longer.

Protein powder. Sources of protein powder and are available in a variety of flavors. Soy protein and whey are two of the most popular types of proteins and able to provide 20 g or more of protein per serving. Try to mix the powder with skim or soy milk for protein without the added fat. Casein and hemp are also types of quality protein powder that are becoming increasingly popular.

Pork chops. Pork chops are an excellent source of lean protein. The fat content is much less than in pork chops or beef steak. Trim excess fat and cook in the oven or grill to capture the health benefits of pork chops. Make sure that the color is uniform and the meat is fresh and firm when selecting pork chops.

Quinoa. This 'superfood' is high in protein, antioxidants VITAMINEE. Quinoa is gluten-free and also provides calcium and is an excellent addition to the diet, especially for vegans or for those who do not like dairy products.

Tips to keep foods lean protein

The cooking process is also important to keep foods rich in lean protein. Follow these tips, you will have a healthier diet.

Trim the excess fat on all cuts of meat and poultry. This will save unwanted calories and fat that make the cut of meat more lean.

The fat gray or brown on the fish tastes generally bad and must be scraped off before eating.

Cook meat, poultry and fish using cooking techniques such as lean broasting, baked or grilled.

Avoid fried foods, fried in oil or breading. Cut the chicken skin before cooking.