Below is a list of excellent protein sources that are low in saturated fat, which is important for heart health:
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- Turkey
- Chicken breast (without skin)
- Seafood and fish
- Veal
- Pork
- Tenderloin
- Lean ham
- Lean beef
- Eggs
- Yogurt (fat-free or low-fat)
- Milk (fat-free or low-fat)
- Soy milk
- Cheese (fat-free or reduced fat)
- Beans
- Lentils
- Split peas
- Tofu
- Tempeh
- Soybeans
- Nuts
- Nut butters
- Seeds
To determine one servings of lean protein, use the following guide:
- For animal protein or tofu - the size and thickness of a deck of playing cards
- For beans, lentils, or peas - ? cup
- For nuts and seeds - ? cup or 1 oz.
- For milk or yogurt - 1 cup
- For cheese - 1 oz.
- For nut butters - 2 tablespoons
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About the Author
Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook at http://www.facebook.com/FitNutritionLLC.
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