What Constitutes Lean Protein?
According to the National Institute of health, lean protein is a protein source with 55 calories and 2 to 3g of fat per serving. This includes foods like meat, fish and cheese.
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Types of Lean Protein
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The United States Department of Agriculture recommends that most Americans make leaner and more varied choices from the "Meat & Beans" food group. Some of these choices include fresh or frozen meat, low-fat cottage or hard cheese, fish rich in omega-3 fatty acids, tofu, other soy products, and beans and legumes.
Benefits
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Lean protein sources deliver the nutrients present in their high-fat counterparts but without the possible health, weight and heart disease implications. Among the nutrients found in lean protein are B vitamins, vitamin E, iron, zinc and magnesium. Protein also makes up the building blocks of the majority of the body's tissue, including hair, skin and muscles.
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Choosing Lean Protein
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Selecting a wide variety of protein sources, including nuts, seeds and fish can increase your intake of mono- and polyunsaturated fatty acids, which should make up the majority of fat in a person's diet. In addition, some fish like salmon and tuna contain beneficial omega-3 fatty acids.
When choosing meat or pork, look for lean cuts like pork or beef tenderloin, lean lamb and pork chops, flank steak and white meat poultry. When purchasing ground beef, look for "extra lean" varieties, with no more than 10 percent fat.
Serving Sizes
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The amount of protein required in a daily diet varies by age, gender and activity level, but the United States Department of Agriculture offers some general guidelines. Teenage boys and active men should eat a total of 7oz. of protein per day spread over three servings. Young children, women and some older people only require two servings, or 5oz., of protein daily. Finally, active women, older children and teenage girls should have two servings totaling 6oz. each day.
Vegetarians and Lean Protein
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According to the U.S. Department of Agriculture, "protein needs can easily be met by eating a variety of plant-based foods." Therefore, if you are vegetarian, do not worry about meeting your daily protein requirements, as long as you eat a variet of beans, nuts, soy products, nut butters, eggs and dairy.
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References
- Photo Credit Image by Flickr.com, courtesy of Kathy Maister
