Lean protein foods include fish, nuts, vegetables, and fruit.
Of course, there are some foods that contain more protein than others do, but if it is healthy you are looking for, you will have a great many options!
Can eating the right proteins can help with your fitness goals?
Proteins are important for muscle gain as well as energy production.
Getting them from lean protein foods ensures that you maintain a healthy heart and body while you are getting the necessary nutrients to ensure your physical wellbeing.
Do lean protein foods have as much protein as fatty foods?
Yes, there are some lean protein foods that have as much or almost as much protein as fatty foods do! In fact, chicken breast is a food with some of the highest levels of protein per serving.
Chicken breast has 27 grams of protein per 3 ounces, and that is without the skin. Chicken breast certainly qualifies for a lean protein source.
In addition, there are several types of fish that have high protein levels. For example, a 3-ounce serving of Yellow Fin Tuna has 25 grams of protein. Halibut, Swordfish and Rainbow Trout all have over 20 grams of protein as well.
According to WebMD, the right kind of protein can help you lose weight. Proteins from fatty foods can’t do that because that fat you are eating is going to affect your body.
Here are some categories recommended for lean protein:
- Lean beef
- Egg whites
- Whole egg (limit one per day)
- White meat pork and poultry
- Low fat milk products
The truth is that fattier versions of meat products, such as beef or chicken, have the same amount of protein as their lean counterparts. There is no reason to go with the fattier version, unless you just aren’t concerned about losing weight or your heart health!
How much protein should I be getting from meat versus vegetables and fruit?
According to the Harvard School of Public Health website, you should limit your red meat intake, even of lean meats, to two servings per week. Most people eat about five servings per week and many even eat more.
Red meat and poor heart health have been closely linked. However, this doesn’t mean that you have to jump over to huge servings of fruits and veggies to get your protein.
Instead, you should replace the red meat with fish, chicken or pork. Perhaps you can even substitute meat for an entire day with beans or nuts.
While most fruits and veggies contain protein, there isn’t enough to sustain you without eating something else. Vegetarians can use beans and soy as a meat replacement that contains higher levels of protein.
The fact is that meat contains the highest levels of protein, more than any other food. That is why a well balanced diet is so important.
If you are eating your daily servings of fruits and veggies and you include beans or nuts on a daily basis, then you can certainly lower your meat intake drastically and still get the protein that your body needs. You just need to be sure that you are getting your protein from multiple sources and you will be doing just fine.
Are protein supplements a lean source of protein?
This is a very good question. Once upon a time, protein supplements were high in fat and cholesterol. However, science has come a long way and most protein supplements are fat free, very low in calories and have no cholesterol.
This doesn’t mean that all protein supplements are created the same. In addition to looking at the nutritional value of a protein supplement, you want to ensure that you are getting a natural whole food product that is safe for your body.
What’s more, look for protein supplements that are manufactured in the United States. The reason you want to do this is because the FDA regulates the way that food products are made in the U.S. but not outside of the U.S. You can be more confident in the quality of your supplements if you choose something made here.
Many people don’t realize that synthesized vitamins and minerals have a very low absorption rate in the human body. Most people who take protein supplements are expecting a vitamin infusion as well to help them during their workouts.
A whole food product ensures that your body gets the most benefit from the supplement that you choose to use.