Picking Healthy Proteins

marinating meat for grilling

美国心脏协会建议选择健康的蛋白质来源, mostly from plant sources; regularly eating fish 和 seafood; substituting nonfat 和 low-fat dairy products in place of full-fat versions; 和 for people who eat meat or poultry, choosing those that are lean 和 unprocessed.

Are fish, nuts 和豆子。 good sources of protein?

Fish 和 shellfish are good sources of protein. 的 -3脂肪酸 in certain fish actually have health benefits. Examples of those fish include anchovies, 鲱鱼, 鲭鱼, 黑鳕鱼, 大马哈鱼, 沙丁鱼, 蓝鳍金枪鱼, 白鱼, striped bass 和 cobia . As part of a heart-healthy diet, Omega-3脂肪酸可以帮助降低心力衰竭的风险, coronary heart disease, 心脏骤停和最常见的中风类型(缺血性).

含有大量蛋白质的植物性食物包括豆类、豌豆、扁豆和坚果. 的re are many types of 豆子。 – pinto, 肾脏, 鹰嘴豆, 大豆, 和 more – 和 they’re all good for you. 把小扁豆、豌豆和黑眼豆也列在清单上! 植物来源的蛋白质不含饱和脂肪，并提供膳食纤维和其他营养素. 坚果、花生和大豆也含有健康的不饱和脂肪.

Tips for People Who Like Meat

在一般情况下, red meats (such as beef, 猪肉和羊肉比去皮的鸡肉含有更多的饱和脂肪, fish 和 plant proteins. 饱和脂肪会提高血液中的胆固醇，增加患心脏病的风险. 如果你吃家禽, 猪肉, 牛肉或其他肉类, 选择瘦肉, 去皮的家禽, 以及未处理的表格. Also choose healthy portions.

One portion of cooked meat is three ounces. To help you judge sizes, a 3-ounce portion is:

a piece of meat about the size of a deck of cards
a small chicken drumstick or thigh
3/4杯鱼片
2片瘦烤牛肉(每片3寸x 3寸x 1/4寸)

注意: 吃很多肉不是一种健康的减肥方式, 特别是如果你有或有患心脏病的风险.

How to Eat Healthier Proteins

早餐
- 在早餐玉米饼、炒蛋或蔬菜煎蛋卷中加入豆类.
- 用低钠、无硝酸盐的火鸡或蔬菜培根代替培根和香肠.
- Stir nuts or yogurt into cooked cereal.
- Enjoy nonfat or low-fat milk or yogurt.
午餐
- Slice up leftover chicken or turkey for s和wiches.
- Have a bowl of bean or lentil soup with added veggies.
- 在全麦面包上吃一个金枪鱼三明治(用成熟的鳄梨代替一些蛋黄酱).
- 用剩下的烤鸡或烤鸡做鸡肉沙拉.
晚餐
- Grill, bake or microwave chicken breasts. Remove skin before cooking.
- 在鱼片上撒上柠檬和无盐调味料，然后烤制.
- Wrap a whole fish in foil with lemon 和 onion slices; then bake or grill.
- 在沙拉上放上豆类、坚果、鱼或去皮鸡肉.
- Add 豆子。 to a soup or casserole.
- 从头开始做黑豆汉堡或鹰嘴豆汉堡.

许多人出于各种原因选择不吃肉，包括健康原因. 你不吃肉也能获得身体所需的所有营养. A one-cup serving of cooked 豆子。, 豌豆, 小扁豆或豆腐可以代替一份2盎司的肉, 家禽或鱼类. Two ounces of peanut butter counts as 1 ounce of meat.

购物小贴士

Dried 豆子。, 豌豆和 lentils are very inexpensive. 干扁豆煮得快，而干豆和豌豆需要更多的准备沙巴足球体育平台. Look for no-added-salt or low-sodium canned varieties, 或者在烹饪或食用前清洗豆类以去除多余的钠.
选择富含-3脂肪酸的鱼类，如鲭鱼, 湖红点鲑, 鲱鱼, 沙丁鱼, albacore tuna 和大马哈鱼. Low-sodium canned fish are also a healthy choice.
豆腐可以在杂货店的冷藏区找到.
在奶制品区, 选择不加糖的脱脂(脱脂)或低脂(1%)牛奶, 酸奶或奶酪, or unsweetened fortified soy beverage.
选择含有最少可见脂肪的肉块. 购买“精选”或“精选”等级的牛肉，而不是“优质”牛肉.瘦肉的包装上有“圆肉”、“腰肉”或“西冷肉”的字样.
选择瘦肉或超瘦肉(脂肪不超过15%).
选择没有注射油脂或肉汤的家禽.
尽量减少加工肉类，如熟食片、培根、火腿、意大利腊肠、香肠、热狗和肉干.
寻找心部裂纹马克在食品标签上寻找符合美国心脏协会整体健康饮食模式建议的产品.

准备建议

特色蔬菜, 全谷物, 豆子。, 豌豆, 扁豆和水果, with smaller portions of fish, low-fat or nonfat dairy, or lean unprocessed meats if desired.
用不含盐的香料、香草、大蒜和洋葱给任何种类的蛋白质调味.
准备肉的时候, 烹调前切去看得见的脂肪或家禽皮，烹调后倒出融化的脂肪.
如果烤整只鸡或火鸡，在切肉和上桌之前先去皮. 使用更健康的烹饪方法:烤、烤、炖和烤.
烹调后把肉汁冷藏起来，这样你就可以很容易地撇去硬化的脂肪. 的n you can add the juices to stews, soups 和 gravy.

*某些种类的鱼含有高浓度的汞或其他环境污染物. Women who are pregnant, planning to become pregnant or nursing, as well as young children, 我应该检查一下这个U。.S. 美国食品和药物管理局网站的最新建议，以避免食用受污染的鱼.