The Best Diet: Foods High in Protein

The Best Diet: Foods High in ProteinContinued from The Best Diet: Fruits and Vegetables.

Certainly, Americans like their steaks, fried chicken, and Sunday roasts as fervently as Italians love their pasta.

Favorite lunch and dinner dishes, based on meat, poultry, fish, and dry beans or peas play a large part in our national cuisine.

But did you know that these same foods supply iron, zinc, phosphorus, and several B vitamins-including vitamin B6-as well as protein?

In addition, animal foods that are high in protein also have vitamin B12. Dry beans and peas are also worthwhile sources of magnesium and fiber. Red meats tend to be better sources of iron or zinc than fish and poultry.

But one rule applies for all calorie counters-trim all meats, poultry, and fish of excess fat before cooking. Remember that lean red meat, fish, and poultry meat without skin are lower in calories than equal amounts of other more fatty meats.

In order to maintain a well-balanced diet, try to include the equivalent of two servings from this group each day. Two to three ounces of cooked lean meat, poultry, or fish without bone constitutes a serving.

One-half to ¾ cup of cooked dry beans, dry peas, or lentils, or one egg will equal 1 ounce of cooked lean meat. You can vary the way you get your servings from this group. Just plan your choices so they total 4 to 6 ounces each day.

For instance, a day’s choices might be a cup of chili and 3 ounces of broiled fish, or an egg and half a small chicken breast (3 ounces of cooked meat), or a tuna sandwich and 3 ounces of lean roast pork.

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