Do you know how to make Healthier protein choices? It’s true that some protein sources are healthier than others. Protein sources with less saturated fat are healthier protein sources.
Which foods are healthier protein choices?
The Dietary Guidelines for Americans recommends that Americans eat, “A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.”
Plant Based Healthier Protein Choices
Plant based proteins are generally healthier because they contain less saturated fat and more fiber and in a few cases are sources of omega-3 fatty acids that are heart healthy. Plant based proteins also are healthier for the planet.
Legumes are rich in protein and are the best sources of dietary fiber and are among the very best healthier protein choices. Dietary fiber helps promote bowel regularity, may help with weight loss, diabetes, and elevated blood cholesterol.
Legumes include beans and peas such as, navy, pinto, black, kidney, white, lima beans and split peas, lentils, chickpeas, or cowpeas.
Nuts and seeds:
Almonds, pistachio nuts, and pumpkins sees provide protein without a lot of saturated fat.
Walnuts, chia seeds and flax seed meal provide both protein and omega-3 fatty acids that are heart healthy.
Animal Based Healthier Protein Choices
Meat, poultry and seafood that are healthier protein sources contain less saturated fat. Poultry (skin removed) and seafood are lower in saturated fat than most red meats and many choices of seafood are high in omega-3 fatty acids that are heart healthy.
Click here to learn which foods are high in omega-3 fatty acids.
Reduce saturated fat in red meats by:
- Trimming fat off of meats,
- Draining or pouring off melted fat after cooking;
- Eating smaller portions (3-4 ounces),
- Bake, broil, or roast meats, and
- Minimize the use of process meats.
- Choose leaner cuts of meat (ground beef choose 93% extra lean)
While most red meats are higher in saturated fat, you can choose leaner cuts of meat such as round, loin, or sirloin. Pork loin is a good example of a meat that is low in saturated fat. Try my husband Jake’s Slow Cooker Pulled Pork Loin recipe that is full of flavor and still extra lean.
Jake’s Slow Cooker Pulled Pork Loin Recipe
Ingredients:
1½ Pounds pork loin
1 Tablespoon soy sauce (or low sodium version)
1 Tablespoon Rice vinegar
1 Tablespoon sesame oil
5 star anises
1 Teaspoon juniper berries
Instructions:
Combine all ingredients and place in a slow cooker for 6-8 hours. Vary ingredients and experiment. Can be served with a whole grain bun or ciabata roll.
Click here for more ideas about how to make healthier protein choices.
Need help with building a healthy relationship with food? Don’t worry. Give me a call. We’ll make an appointment to talk via Zoom or by phone. We’ll see what’s right for you.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Together we’ll create your healthy sweet life by building a healthy relationship with food.
Sources:
Dietary Guidelines for Americans 2015-2020: https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/ Downloaded on 6/27/20.
American Heart Association Recommendations: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins Downloaded on 6/27/20
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ Downloaded on 6/27/20
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Registered Dietitian-Nutritionist