Healthy Eating - Good Sources of protein
Good Food Choices - Lean ProteinGood Food Choices

Healthy sources of protein


Lean sources of protein are your best bet. They will provide you with the protein your body needs to build and repair muscle, red blood cells, hair and other tissues. The American Heart Association recommends 10-12% of daily caloric intake consist of protein. Too much protein could cause undo stress to the kidneys.

Most of our protein comes from meat sources, but including low-fat or skim milk or yogurt in your daily eating plan would satisfy a protein serving. Combining a protein, a complex carbohydrate, and a healthy fat in each meal will provide a balanced diet. Below is a list of heathly sources for lean protein you could choose from.

Meats:

  • Chicken Breast

  • Turkey Breast

  • Ground Turkey

  • Top round steak

  • Top sirlion steak

  • Lean ground beef

  • Lean ground turkey breast

  • Lean, low salt Ham

  • Lean roast beef

  • Pork tenderloins

  • Canadian Bacon

  • Turkey Ham

  • Turkey Pastrami

    • Fish:

  • Salmon

  • Tuna (packed in water)

  • Haddock

  • Orange Roughy

  • Tilapia

  • Crab

  • Lobster

  • Shrimp

    • Vegetarian:

  • Veggie Burgers

  • Tofu

  • Soy Products

  • Texturized Vegetable Protein

    • Dairy:

  • Skim milk

  • Eggs

  • Low-fat ricotta cheese

  • Low-fat or fat-free cottage cheese

  • Nonfat yogurt

  • Lowfat yogurt

  • Nonfat or low-fat cheedar, amercian, mozzarella, swiss cheese

  • Nonfat or low-fat sour cream

  • Buttermilk, low-fat or fat-free

  • Fat-free dry milk

  • Soy milk, low-fat or fat-free, fortified (plain or vanilla)

  • Rice milk

  • Almond milk

  • Frozen yogurt

  • Ice Milk

    • Healthy Eating - Good Nutrition