Additional Foods to Round Out Your Diet
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- fish - all kinds, but especially salmon, halibut, and tuna
- poultry, including chicken, turkey, cornish hen, game fowl
- lean beef, lean pork
- uncured bacon and ham
- eggs and lower fat cheeses
- game meats - venison, boar, quail, rabbit, wild duck
- soy products
START WITH A HEALTHY PROTEIN SOURCE
Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.
Choose wild-caught seafood whenever possible. Farmed fish are generally lacking in natural nutrients.
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Choose free-range poultry for optimal health, safety, and flavor.
This great and versatile white meat is 31% leaner than 20 years ago.
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Venison, boar, quail, rabbit - if you have a source of natural wild meat, it offers great health benefits as well as culinary delights.
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Choose eggs from free-range hens.
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis. Look for organic and natural cheese, milk, and cream to avoid some of the pollutants found in commercial dairy products.
Nitrates and nitrites are known carcinogens, so if you wish to enjoy bacon or lunch meats, look for brands that have no nitrates or nitrites added.
The real health benefits of soy might lie in its nutritional content and the fact that people often use soy foods as a replacement for less-healthy foods. Soy foods are a great source of protein and contain other important nutrients, such as fiber, B vitamins, and omega-3 fatty acids. Foods containing soy protein are also a healthy alternative to meats and other animal products that contain cholesterol and saturated fat.