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:
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.worldshealthiestfoods.com/genpage.php?tna me=nutrient&dbid=92
Organic Consumers. November-December 2005. 13 May 2009 http://www.organicconsumers.org/madcow/grassfed11150 5.cfm