Protein can help you shed those unwanted pounds — and keep you feeling full. But it is very important to eat the right amount and the right kind of protein to get its health benefits.
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Seafood
Seafood is a great source of protein because it’s usually low in fat. Fish, such as salmon, contains a little more fat, but it is good for the heart: it has omega-3 fatty acids.
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White Poultry Meat
Stick to the white meat of poultry for excellent, lean protein. Gray meat has a little more fat. The skin is saturated with saturated fats, so take off the skin before eating.
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Milk, cheese and yogurt
Not only are dairy products like milk, cheese, and yogurt great sources of protein, but they also contain valuable calcium, and many of them are fortified with vitamin D. choose low-fat or low-fat dairy products to keep your bones and teeth strong and help prevent osteoporosis.
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Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association states that normal healthy adults can safely enjoy 1 egg a day.
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Beans
Half a cup of beans contains as much vegetable protein as 30 grams of fried steak. Plus, these nutritious foods are inexpensive and loaded with fiber to make you feel full for hours.
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Pork tenderloin
This versatile white meat is 31% leaner than it was 20 years ago.
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Soy
Fifty grams of soy protein a day can help lower cholesterol by about 3%. Eating plant-based soy protein instead of high-fat protein sources — and maintaining a healthy diet-will be good for your heart.
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Lean beef
Lean beef contains about two grams more of saturated fat than the chicken breast without the skin. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
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Protein bars, drinks
Check the label to make sure that the product contains at least six grams of protein and is low in sugar and saturated fat.
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Protein for breakfast
Studies show that including a protein source such as an egg or Greek yogurt in your breakfast, as well as a high-fiber grain such as whole-grain toast, can help you feel full longer and eat less throughout the day.
