Choose Low Fat Proteins

There are two key benefits in choosing low-fat protein foods regularly instead of high-fat types:

> When you choose a lean, protein-rich animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than it's higher-fat counterpart such as beef steak.

> These choices are integral for a heart-healthy diet for the rest of your life. High-fat animal proteins are associated with an increase in blood cholesterol levels and the risk of cardiovascular disease. They should be eaten only in limited quantities.

Low-fat protein sources include low-fat or fat-free dairy products, low-fat soy-protein sources, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.

Food: Fat % Saturated Fat %
Almonds: 80% 8%
Eggs: 60% 21%
Salmon: 46% 8%
Soybeans: 45% 7%
Beef (sirloin): 42% 16%
Pork Loin: 25% 9%
Turkey Breast (no skin): 18% 6%
Low-fat (1%) Cottage Cheese: 11% 8%
Shrimp: 10% 2.7%
Lentils: 4% 1%


Via: Nutrition for Life