The Leanest Protein Picks

Last week, you learned why protein is so important, and how much you should be getting each day (check out Protein Primer for more info). This week, we'll tell you how to replace some of the high-fat protein sources you may be eating with healthier options. Making the switch to lean protein picks will not only help keep calories in check but it will also help limit your intake of heart-harming saturated fat. Check out the list below to pick the perfect protein options, and remember, three to four ounces is a serving:


Instead of: High-fat ground beef (less than 90 percent lean)

Try: 90 percent or higher lean ground beef or ground turkey (with no more than 8 grams fat and 2.5 grams saturated fat per 4 ounces raw turkey)



Instead of: Rib roasts, porterhouse steaks, brisket and chuck blade roasts

Try: Flank steak; chuck arm roast; chuck shoulder steak, T-bone; any cut with the word loin in it, such as sirloin or tenderloin; any cut with the word round in it, such as top round. Remember, with any of these cuts, completely trim it of fat and look for no marbling (veins of fat running through the meat)



Instead of: Veal rib chops or loin chops

Try: Top round or leg cutlet



Instead of: Pork ribs, ground pork, shoulders and butts

Try: Cured ham (especially those marked lean or extra lean), pork cutlets and pork tenderloin



Instead of: Pork sausage and bacon

Try: Turkey and chicken sausage (with no more than 2.5 grams saturated fat per 150-calorie serving) and turkey bacon



Instead of: Ground lamb, rack of lamb, loin and loin chops

Try: Leg of lamb and lamb (hind) shank



Instead of: Sandwich meats like salami or bologna

Try: White-meat turkey, chicken or lean ham



Instead of: Beef hot dogs

Try: Turkey and vegetarian dogs