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Planning Nutritious Meals Begins with a Low Fat Protein
A List of Proteins with suggested serving sizes
All foods contain protein as it is the building blocks for both plants and animals. Obviously, animal sources contain more than plants. If you are watching your cholesterol levels, poultry, fish and seafood are better choices, as they do not raise LDL cholesterol. Some good plant sources are beans and nuts. If you are watching carbs, you want to go easy on beans, for although they are a good source of protein, they are a better source of carbohydrates, causing a blood sugar spike. Nuts are a better choice with fewer carbohydrates. Dairy products offer protein as well as the calcium you need for your bones. These are a moderate source of carbohydrate in the form of lactose. You should use the fat-free kind or the insulin triggered by the lactose will take the fat straight to your hips or midsection Cheese is an excellent food, being high in protein and almost carb free. It does have fat, but without the carbohydrates to produce insulin, it is not that much of a concern. (See Insulin and Fat Storage) You can use soy products as a source of protein and calcium. Read the label and get the item with the least amount of fat. There will be no cholesterol, a small amount of fat and a small amount of carbohydrates. You can use fat-free, sugar-free flavored yogurt. A lot of brands have gone to 6 ounce cartons. For optimal calcium, try to find 8 oz cartons. Or buy the large 24 oz and divide them into 8 oz servings. Blue Bunny 85 is very tasty at 80 calories for 6 ounces. Yoplait tastes wonderful but has corn syrup added, bringing the calorie count to 100-110 for 6 ounces. Blue Bunny has a Sweet Freedom yogurt that only has 5 grams of carbs and no fat and no sugar
Cottage and Ricotta Cheese are a good source of protein with a small amount of carbohydrate. I visited my sister several years ago and, assuming I was on a diet (what's new?), she brought home 2% cottage cheese and fat-free cottage cheese, not knowing which I preferred. We each tasted both kinds and couldn't tell the difference. I have been using the fat-free kind ever since. Egg yolks have a lot of nutrients. Unfortunately, they also have a lot of cholesterol. The jury is still out on whether eggs are detrimental to cholesterol levels. Apparently egg yolks raise HDL as well as LDL, keeping the ratios the same.(See Lower Your LDLs) Decide whether to eat them by assessing your health status. I beat the whites of a dozen eggs with 2 egg yolks. My version of Egg Beaters. A little cholesterol, but not much. My neighbor buys whole eggs, boils them, and uses the cooked white in salads or casseroles. She feeds the egg yokes to her cat. You can find pateurized egg whites beside the Egg Beaters in your grocery store. I love soy products. Be sure to check the label and see what has been added and what the calorie content is.Fish and seafood are really good for you. If you like it, eat it 2 or 3 times a week. Don't fry it! Eat tuna only once a week due to the potential mercury content. Poultry is also good to have. Stick to the white meat. If you love fried chicken, take the skin off and only have it once a month. Learn to eat it prepared other ways. Remember, it only takes 21 days to form a new habit. I think it is just sinful to deep fry that Thanksgiving Turkey when it is so good baked. Oh, well, if you only do it once a year! Limit beef and pork to the leanest cuts and have it only once a week. They can really wreak havoc on your cholesterol levels. The ideal choice would be high protein, low carbohydrate, low cholesterol. Now go back to the menu chart and add your protein to each meal.
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