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Grab The Protein, Lose The Fat
 

 
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The LORD...will command his angels concerning you to guard you in all your ways.
Psalm 91:9-11
Put low-fat, high-protein foods in your diet

How can I get enough protein in my diet without adding a lot of saturated fats?

Americans have no problem consuming enough protein. The challenge is to choose high-protein foods that are low in saturated fats.

The solution? Follow these guidelines when you go to the grocery store:

  • If you eat meat, buy the leanest cuts. These include round, sirloin, chuck, loin. Buy "choice" or "select" grades of beef rather than "prime." Purchase lean and extra lean ground beef (no more than 15 percent fat). Lean pork choices include tenderloin and loin chops. Extra lean ham is also available.

  • Choose fish, shellfish, and poultry (chicken, Cornish hen and turkey) without the skin.

  • For dairy products, choose skim or low-fat versions.

  • Beans, soy, nuts, and whole grains offer protein without much saturated fat and with plenty of fiber and micronutrients. A one-cup serving of cooked beans, peas or lentils, or soybean curd (tofu) can replace a two-ounce serving of meat, poultry or fish.

  • It is also important to watch your portion sizes. Adults need two to three 3-ounce servings of meat (or poultry, fish, nuts, beans) a day. A serving of meat is about the size of a deck of cards.

  • Instead of frying, prepare meats by baking, broiling, roasting, microwaving, or stir-frying. Pour off the fat after browning.


    • Protein is a vital nutrient that we all need. It is necessary for energy, growth, healthy muscles and bones, tissue repair, and a healthy immune system.

    Finding low-fat sources of protein is an important step on the road to good health.

    Published: April 25, 2005
    Source: American Heart Association, Harvard School of Public Health
    Writer: Elizabeth Todd Bartholomew, MA, APR


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