- Posted September 29, 2013 by
Healthy Ways to Load Up Lean Protein
Protein helps keep hunger at bay between healthy meals, facilitating weight loss, but the trick is to choose lean protein. Fortunately, that’s relatively easy with this list.
Go for ground sirloin, the leanest ground beef.
A 3-ounce serving has 196 calories and 10 grams of fat. The next leanest is ground round (for 218 calories, 13 grams of fat), then ground chuck and ground beef (both about 231 calories, 15 grams of fat).
Go to the freezer section for frozen edamame.
These young green soybeans, in or out of their shell, are wonderful as snacks; just steam them and add a little salt. You can also add them to soups and salads or other healthy recipes. Soy has more protein, by volume, than beef, and virtually none of the saturated fat.
Buy a package of chicken tenderloins.
Keep them in your freezer for quick meals. Each tenderloin weighs about 11⁄2 to 2 ounces, which makes portion control easy for you—two tenderloins are roughly equal to one 3-ounce serving, which is about the size of a deck of cards. Tenderloins will marinate quickly and can be used in kebabs or tossed into stir-fry dishes.
Buy at most two servings of red meat per person per week.
Red meat contains saturated fat, and one study found that women with type 2 diabetes who ate more red meat were more likely to develop heart disease than women with diabetes who ate less. Other research showed that the more red meat women ate over almost nine years, the more likely they were to develop type 2 diabetes.
Skip the bacon and hot dogs.
While red meat seems to increase the risk of developing diabetes, processed meats such as bacon and hot dogs seem to increase it even more.
Buy seafood to stash in the freezer.
Vacuum-packed sole, cod, or salmon fillets, which are flash-frozen, are the next best thing to fresh fish. Keep some in the freezer and you’ll always have ingredients for a healthy dinner on hand. You can thaw the fish in the fridge overnight or defrost it under cool running water. Cleaned frozen shrimp is another great buy. Pair it with frozen mixed veggies and you have a stir-fry dinner ready to go.
From 759 Secrets for Beating Diabetes