Why is including high protein foods a smart diet move? Research shows meal plans focused on protein dense food helps people:

Lose fat

Lower cholesterol levels

Stabilize blood sugar levels

Satisfy appetite

Curb cravings

Donald K. Layman, professor of nutrition at the University of Illinois, did a study in 2003 demonstrating that including high quality protein in weight loss meals helped the participants lose weight. Why? According to Layman, protein contains an amino acid, leucine, which the body does not produce. According to Barlow, author of the article, leucine is found in beef, dairy, poultry, seafood, and eggs. CITATION Bar03 \l 1033 (Barlow)

Top Nine Animal Based Protein Sources

The top nine animal based protein sources are diet smart protein choices. Portion size is important, so measure or weigh servings to help with weight loss efforts.

Ranked by Approximate Protein Grams per Serving

Venison, yellow fin tuna, and roasted chicken breast have 34 grams of protein per serving. Roasted turkey breast has 33 grams, lean broiled tenderloin has 32 grams, and halibut, lamb, and snapper have 30 grams. Chinook salmon has 29 grams. CITATION Mat01 \l 1033 (Mateljan)

For safety's sake, fish should be wild caught or farmed in a sustainable, healthy environment. A convenient pocket guide to healthy seafood choices can be downloaded from:

Seafood Selector

Beef should be grass-fed for smart diet protein. In an article in the November-December 2005 issue of Mother Earth News, Jo Robinson, author of Pasture Perfect, said: grass-fed beef is up to three times leaner than grain-fed beef and can have up to 15 times fewer calories than meat from a grain-fed cow. CITATION Org05 \l 1033 (Organic Consumers)

Top Ten Plant Based Protein Sources

Ranked b y protein grams per serving, the top plant based protein sources are primarily from legumes. Legumes, or beans, are low in fat, have no cholesterol, and are healthy meat substitutes. They are also inexpensive, easy to cook, and can be used in many recipes like: casseroles, hot and cold salads, and dips. CITATION Mat01 \l 1033 (Mateljan)

Soybeans 29

Temph 21

Tofu 18

Lentils 18

Split Peas 16

Kidney Beans 15

Lima Beans 15

Black Beans 15

Baked Beans 14

Soya Milk 10

Smart diet choices are foods with high protein, low or good fat choices, and good taste. Learn to include these foods into meal plans and watch the fat and pounds come off safely. Maintaining a healthy weight helps you feel better, perform better, and live longer.

Sources:

BIBLIOGRAPHY \l 1033 Barlow, Jim. Aces.Uiuc.Edu. 6 Feb 2003. 13 May 2009 http://www.aces.uiuc.edu/news/ stories/news2212.html

Mateljan, George. World's Healthiest Foods. 2001. 13 May 2009

http://www.worldshealthiestfoo ds.com/genpage.php?tname=nutri ent&dbid=92

Organic Consumers. November-December 2005. 13 May 2009 http://www.organicconsumers.or g/madcow/grassfed111505.cfm

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