Protein is something that we all need when it comes to maintaining a healthy diet, especially when paired with regular exercise. However, some high protein foods are accompanied by a high-fat content as well. Foods that have high protein and low-fat are ideal for those on a low-calorie diet. Here are some foods to take into account on your next shopping trip:
White- Fleshed Fish
Fish are an excellent source of protein and nutrients. Specifically, white-fleshed fish is a great source of protein while having the added benefit of being lean, or low fat. This particular food contains around 23 grams of protein per serving, but only around 85-130 calories! Additionally, white fish are generally very low in fat, usually coming in under 3 grams. White fish to consider buying include cod, halibut, flounder, tilapia, and pollock.
Egg Whites
Eggs are generally a staple food for those on a diet to maintain heart health; however egg whites are the better option. Having egg white omelets or egg white muffins are just a few options to choose from when exploring healthy egg-based recipes. An egg white has only 16 calories while also containing only half a gram of fat. It also contains 3 grams of protein, making up about half of the protein found in an egg.
Lean Beef
Lean beef tends to have indicators for being low-fat such as “loin” and “round.” These kinds of meats tend to have less than 10 total grams of fat. Along with having high protein, lean beef includes multiple B vitamins, selenium, and zinc. Lean beef generally includes sirloin, tenderloin, round roast, round steak, flank steak, brisket flat-half, and ground beef (95% lean). If you do choose to integrate red meat into a low-fat diet, always select a lean cut.
Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.