Protein foods include both animal and plant sources. Eat a variety of protein foods to get more of the nutrients your body needs and to mix up your meals. Vary your choices to include seafood, beans and peas, nuts, eggs, and lean meats and poultry.
Protein foods include both animal and plant sources. Eat a variety of protein foods to get more of the nutrients your body needs and to mix up your meals. Vary your choices to include seafood, beans and peas, nuts, eggs, and lean meats and poultry.
Eat a variety of foods from the protein food group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood in place of some meat or poultry.
Eat seafood in place of meat or poultry twice a week. Select a variety of seafood — choose fish that are higher in healthy oils and lower in mercury, such as salmon, trout, and herring.
Choose lean or low-fat cuts of meat such as round or sirloin, and trim away any visible fat. Remove the skin from poultry to cut down on saturated fat.
One egg a day, on average, doesn't increase the risk of heart disease for most people. Eggs are a budget-friendly protein and work for any meal of the day.
Beans, peas, and lentils are great sources of protein and fiber. Add black, kidney, or pinto beans to salads, soups, tacos, and chili to stretch a meal.
Choose unsalted nuts and seeds for a snack or to add crunch to a salad or stir-fry. Because nuts are high in calories, keep the portion to a small handful.
A typical cooked portion of meat, poultry, or fish is about the size of a deck of cards. Build the meal around vegetables and whole grains so protein doesn't crowd the plate.
Broil, grill, roast, poach, or boil protein foods instead of frying them. Drain off any fat that cooks out, and skip breading that soaks up extra oil.
Choose lean turkey, roast beef, or low-sodium deli meats, or fill a sandwich with hummus or a bean spread. Add plenty of vegetables and skip the high-fat spreads.
Try a meatless meal a few times a week. Tofu, tempeh, lentil soup, or a bean burrito can be filling, lower in saturated fat, and easy on your budget.