Lean Types of Protein

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Not sure what to make for dinner? Many dinners revolve around the protein portion so I will review some lean proteins that are healthy and easy to incorporate into yummy meals.

Beef: Extra-lean beef can be surprising healthy. The leanest cuts are tenderloin and top sirloin. When opting for ground beef, choose extra-lean (not lean which can have up to 10 grams of fat per serving!) In terms of percentages, choose ground meats that are at least 93% fat-free.

Chicken: Chicken breasts are an extremely healthy source of protein. But the breast is not the only cut that you can eat. While dark meat does have more calories and fat than white meat, it is still okay to eat- as long as you remove ALL of the skin. Vary the type of chicken that you serve so your kids don't get bored.

Ground Turkey: It is a myth that ground turkey is healthier than ground meat. It all depends on the type of ground turkey and ground meat. Regular ground meat includes the light meat, the dark meat, and even the skin! It can have significantly more fat than 95% fat-free ground beef. And, in my opinion, ground turkey never tastes as good as ground beef. However, if you want to get really lean, opt for the 99% fat-free all white meat ground turkey. That is as lean as it gets!

Fish: It is not true that all kids hate fish. There are some types of fish that kids love (and no, I am not talking about the fried fish stick versions!) My daughter loves salmon and my son loves rare tuna. Other mild fish include cod and tilapia. Just remember, fresh fish should be used or frozen within two days. Once frozen, fish will stay good for about a month.

Tofu: Tofu is a source of protein that takes on the flavor of whatever you cook it with! For stir-fries and main dishes, use firm or extra-firm tofu. For baking or smoothies, try silken or soft tofu. For increased flavor, buy pre-packaged tofu that has already been marinated.

Enjoy!

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