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Choosing Lean Protein
It's important for adults and children alike to choose lean protein sources in order to keep their intake of saturated fat to a minimum. Saturated fats, which are primarily found in animal products, raise your level of LDL (“bad” ) cholesterol and are associated with an increased risk of heart disease.
What counts as a lean protein?
Eggs
Eggs
They have 5-6 grams of protein per egg, are inexpensive and easy to cook. Some even come fortified with omega-3 fatty acids.
Chicken and Turkey Chicken and Turkey
Choose white meat, prepare by roasting, baking or grilling, and remove the skin before eating.
Fish Fish
This is one of the best lean protein sources available. Fish is naturally lower in saturated fat than beef and poultry. Cold water fish, such as wild salmon, also contain heart healthy omega-3 fatty acids.
Select cuts of beef Select cuts of beef
Be sure to choose lean cuts that have the words “loin” or “round” in the name, or have less visible marbling. Trim fat from the cut of beef before cooking. When buying ground beef choose products labeled “lean” or “extra lean”.
Low fat dairy products Low fat dairy products
These products have much of the saturated fat removed but still contain protein. Low fat cheese, milk, and yogurt are all good choices.
Beans, peas and lentils Beans, peas and lentils
Vegetarians should consume these non-animal based protein sources regularly to meet their protein needs. They are a healthy addition to any diet and provide a low fat protein source that is also high in fiber.