by Toni Foyer

Created on: August 25, 2009

When it comes to eating smart, we need to think about the types of protein we incorporate into our daily diet. While there are many choices of protein, the best proteins to sustain a healthy lifestyle are low in saturated fat. First, we need to consider how much protein is enough on a daily basis. According to the American Heart Association, men need to consume 56 grams of protein a day while women only need 46 grams. So, what are some choices to consider to reach these recommendations? Here is a list of a few foods which are considered healthy choices of protein according to WebMD.com:

1.White meat-chicken or poultry is a lean source of protein when cooked without the skin. Dark meat is higher in saturated fat.

2.Seafood-this protein provides the healthy omega-3 fatty acids which research has shown to reduce strokes, heart disease, hypertension, and also increase our immune system. Good sources are salmon, tuna and sardines and other cold water fish.

3. Eggs-a great source of omega-6 fatty acids which supports skin health, lowers cholesterol and helps with clotting. Egg whites offer an alternative to a leaner protein and offers 6 grams of protein for a cup.

4.Pork-the cuts of pork today are 30% leaner than what they were twenty years ago and they are considered a red meat.

5.Beans-loaded with fiber, high in water content and a great protein choice. A half a cup equals 3 ounces of broiled steak. When substituting beans for meat, you get the benefits of all the protein without all the saturated fat. Also, beans offer a high amount of antioxidants which help fight against cancer and neurodegenerative diseases like Parkinson's.

6.Soy-derived from a plant based source and 25 grams a day has been proven to lower cholesterol and lower the risk of heart attack. Soy however is considered controversial by some medical associations and further research should be done before creating a diet plan with soy products.

7. Lean cuts of beef-for leaner cuts consider sirloin, round and roasts; anything less than 10 grams of fat per 3 ounces is considered lean. Also, red meat is a great source of iron.

8.Milk, cheese and yogurt-great source of protein and calcium but consider the lower calorie and fat versions when on a diet.

These are just some choices of lean proteins to consider including into your daily diet, but why are proteins so important in our diet? Although proteins only consist of 15% -20% of our daily caloric intake, they are essential for metabolism and keeping away unwanted fat. By eating the correct portions of lean proteins, we fuel our body and keep it full. Therefore, we are less inclined to continue snacking throughout the day.

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