How to Get the Most Protein for the Fewest Calories

Last time I talked about fiber, and just touched on protein, so I wanted to give you a little more. Protein is the most satisfying (meaning satiating) thing you can eat. That's one of the reasons that people who eat protein for breakfast frequently lose more weight than those who do not, and tend to be thinner over-all. Animal protein usually comes with a good amount of unwanted fat calories, but there are sources that are lower in fat, or virtually fat free.

If you are eating fish or meat, cut off a portion about the size of a deck of cards, or the palm of your hand. The lowest calorie options are:

1.   Fish and Shellfish. Choose those high in Omega-3s like mackerel, lake trout, herrring, sardines, albacore tuna, anchovies, and salmon. Richard N. Fogoros, M.D., advises we eat fish and shellfish that do not have high levels of mercury, most frequently. Low-mercury options are shellfish, light canned tuna (albacore tuna are larger fish and contain more mercury), salmon, pollock (what's in your fish sandwhich and fish sticks), cod, butterfish, ocean perch, mackerel, hake, herring, tilapia, freshwater trout, and catfish, to name a few. Pregnant women and young children should never eat fish high in mercury, such as shark, swordfish, king mackerel, and tilefish. For a complete list of all fish and shellfish and their mercury level ratings, see the resources section for the FDA webpage.

2.   Skin-less poultry. Choose lower calorie white meat over dark meat. You can also cook chicken with the skin on for flavor, then remove the skin before eating to remove much of the fat.

3.   Beans and lentils (1/2 cup), tofu, tempeh (vegie-meat substitute), soy meat, eggs, nuts and seeds. Nuts and seeds are higher in calories and fat, but it's a heart and weight-loss friendly fat. A small handful is considered a serving. Eggs are higher in fat and cholesterol, but the benefits outweigh the risk for most of us.

4. Lean cuts of veal, ham, pork, or lamb. Organic, pasture raised meat tastes much better and is better for you!

Remember, if you are vegan and only eat non-meat protein, eat a variety of protein sources so you get all nine essential amino acids. These amino acids cannot be made by the body and must be consumed in food. These proteins are the building blocks of the 11 amino acids made in your body, and are critical to your health. The only plant product that has all 9 aminos is soybean, so if you eat some tofu or edamame every day you should be covered. Bon Apetit!

Resources:
http://heartdisease.about.com/cs/riskfactors/a/fishmercury.htm
The Program: The Brain-Smart Approach to the Healthiest You: The Life-Changing 12-Week Method
To check the mercury level in your favorite fish, go to http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115644.htm