Protein is a crucial part of a balanced diet. It is an essential nutrient for your body and there are several good sources of protein such as soy, eggs, meat, fish, chicken, and dairy products. While protein can sometimes contain more fat and calories than what you need, it is believed that lean protein foods are ideal. They provide vitamins and minerals to your body and boost metabolism. Adding these foods to your diet also helps you maintain a healthy body weight and gives you better sleep.
8 Lean Protein Foods to Balance Your Diet
Following are various food items that are rich in lean protein:
1. Fish
Mostly white-fleshed fish are considered lean protein. You may include fish like cod, haddock, flounder, and tilapia in your diet. These fish types manage to satisfy your hunger with much less fat and fewer calories. Consuming these also prevents your habit of snacking and reduces food cravings.
2. Plain Greek Yoghurt
Greek yoghurt is more diet-friendly than regular yoghurt. It is made by removing the liquid whey, which makes it more concentrated and creamier. You must have non-fat, plain Greek yoghurt and skip the unnecessary sweeteners and flavours for best results.
3. Beans, Peas, and Lentils
These are great vegetarian proteins that contain fibre and take care of your heart and provide energy. Dry beans, peas, and lentils are low in fat. They can keep you feeling full for longer. The fibre content can also lower your blood cholesterol.
4. Skinless Chicken or Turkey
White meat is a great choice for lean protein foods. Both chicken and turkey provide high-quality protein. You can include chicken breasts, breast tenderloins (tenders), and wings in your diet. Avoid eating the skin to cut down on calories and fat. You can remove the skin either before or after cooking.
5. Tofu
Tofu is among the vegan kind of lean protein foods. This implies that it is entirely made using plant-based sources. The gluten-free food is full of protein, including sufficient amounts of all essential amino acids. It is available in firm or extra-firm textures and can be used instead of meat in soups.
6. Low-Fat Milk
You may drink it regularly or use it for cooking, even add it to your cereal bowl to get the required amounts of lean protein. Low-fat milk is a good source of protein but saves you from excess intake of calories and fat. It is advised to drink low-fat or skim milk, rather than whole milk.
7. Egg Whites
While everyone around may say you can eat whole eggs as part of a healthy diet, remember that eating only egg whites is lighter and has fewer calories and fat but enough protein (about half of the protein in a whole egg). You can have an egg-white omelette or scrambled egg whites with veggies.
8. Nuts, Nut Butter, and Seeds
These are must-have, easy-to-eat, and healthy snacks that are good sources of lean protein. Natural peanut or almond butter can be spread on your morning toast. Also, you can have pumpkin seeds and dry nuts for an energy boost.
Conclusion
Animal and plant lean protein sources are wholesome. You can have them without exceeding your daily fat or calorie limits. Lean protein will help build and repair body muscles. This is why it is a good choice for people who exercise regularly. Lean protein foods also have health benefits like increasing metabolism, supporting the immune system, and lowering the risk of cardiovascular diseases. Therefore, you may balance out your diet by adding these foods to the same and optimising the nutritional intake.
