What Are Lean Proteins?
Not all protein is lean and nutritious. Surprisingly, not all lean protein is meat. Lean proteins come in almost every food group and pack energy-building protein for the body. The sources of lean protein can give any diet just the lean boost it needs.
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Types
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You can find lean protein in eggs, dairy, fish, other poultry and meat, and vegetables and grains. Lean protein yields 1 to 3 g of fat and is 50 to 55 calories per serving. Specific examples of lean protein include dark chicken or turkey with the skin removed. Salmon, lean beef, pork tenderloin and low-fat cheese are also examples of lean protein.
Some protein is considered to be very lean. This category incluedes protein that has zero to 1 g of fat and is about 30 to 35 calories per serving.
Some examples of very lean protein are turkey or chicken breast with the skin removed. Fish fillet (cod, sole and flounder), canned tuna (in water) and shellfish are also very lean protein. Cottage cheese, egg whites and egg substitutes also fall into the category of very lean protein.
Eggs
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Eggs are a favorite addition to any meal. Eggs are actually the best quality of protein. Eggs compare well to the body's tissue. A whole egg carries 70 calories and 5 g of fat. Eggs go well with a balanced diet. Eggs can supply protein in the form of an omelet, baked goods and mixed within favorite recipes. Whole eggs provide lean protein sources, while egg whites and egg substitutes are a very lean protein source.
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Dairy
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Got milk? If not get some, and other dairy products, because this source of protein is pleasing to body and palate. Dairy is also a high quality of protein found in things like milk, yogurt and cheese. While dairy is an excellent source of protein, make wise choices when choosing dairy because of high fat and calorie content. The leanest choice of diary should be non-fat or low-fat milk, cheese and yogurt. Cheeses low in fat are soft; feta, ricotta, mozzarella and cottage cheese, for example. Other forms of cheese like cheddar can be found in low-fat variations.
Seafood
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Fish has two wonderful benefits, a source of lean protein and a healthy food choice. Very lean choices of fish include flounder, sole, scrod, cod and canned tuna in water. Clams, lobster, scallops and shrimp are also sources of very lean protein.
Salmon and other dark fishes are considered lean protein because of the low fat content. The fish oils and fat in salmon and other dark fishes are considered to be good fats and oils. Fish oils can reduce inflammation and regulate the metabolism. Prepare fish carefully and avoid adding too much butter and sauce, which adds to calorie and fat intake.
Poultry and Other Meats
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Lean cuts of meat give the very best lean protein sources. Lean cuts of chicken and turkey are good examples of very lean protein foods, while darker cuts are a lean protein choice. Other lean meat choices outside of poultry include tenderloin or the center cut of meat. Buffalo and ostrich meat are also good, healthy lean protein choices.
Vegetables and Grains
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Don't judge a veggie or grain by its cover. Vegetables and grains derive from plants, and plants are an abundant source of protein. This source of protein is naturally lean. Good lean plant protein choices include black beans, chickpeas and soy nuts. Whole grains like barley and cracked wheat also make a great sources of protein. The above combined are good for building muscle. Low-fat tofu and foods made from soy are also a good source of protein.
Significance
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You can find lean protein almost everywhere. These could be found at the local grocery, meat market or farmer's market. It is wonderful to have a full range of lean and very lean protein choices to balance out a healthy diet.
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References
Resources
- Photo Credit Wikimedia Commons
