The Must Eat Proteins for 2009

The list is back. We are on to the next must eat macronutrient for 2009. Protein!!! Always considered the “hero” of nutrition, protein is packed with super powers including the building and repair of nearly everything in your body, regulating blood sugar, supporting the immune system , and feeding lean muscle tissue to get you lean and mean, well maybe not mean. Think less Hulk and more Lance Armstrong.
Now before you grab a turkey thigh and go Henry the VIII on me, it’s important to know which types of proteins to include in your nutrition and which ones to avoid. Think lean. Detecting a pattern here?
Lean proteins are found in the following foods: poultry, egg whites, fish, lean ground beef, pork tenderloin, some dairy, some soy foods, and protein powder.

Poultry: Think skinless, white meat and you’ll know what to do.

Egg whites: If egg whites took a BCA it would read 100% muscle. The most prized of all animal proteins. At 0 grams of fat, it is the leanest of them all. It contains zero cholesterol, zero carbs and is jam packed with other high quality nutrients your body needs every day. If you are using egg substitute, remember 1 large egg white =1/4 cup egg substitute.

Seafood: Filled with protein, low in fat, and one of the few proteins that contain omega-3 fatty acids to help boost your heart health, joint function, and immune system. Shellfish and fin fish are excellent choices. Be cautious in choosing fish that contain high levels of mercury like albacore tuna, mackerel, and swordfish. You will want to keep your intake of these to no more than twice a week.

Beef: Get savvy when it comes to cuts of meat and you’ll stay lean. Choose meats with the name “round” or “loin” and you can be sure you are staying low fat. Eye of round, top round, and flank steak are all great choices. Craving a burger? Choose extra lean ground beef. This is beef that contains 5% of calories from fat. It’s important to note here that Kinetix differs with the USDA’s definition of extra lean ground beef, 16% of calories from fat!!! Read the label.

Pork: The other white meat. Although pork has been bread to be leaner it is still contains the most fat per serving of all the animal proteins. Stick with pork tenderloin and you will be eating the leanest cut you can find. Remember with lean cuts like this one go easy with your cooking time to keep the meat tender and juicy. Try a K0 marinade to infuse flavors then grill or broil- it doesn’t get any easier.

Dairy: Yes, you guessed it 1 and 2% cottage cheese are both solid choices for lean protein. The ever popular light string cheese is another excellent choice to include. Not only does dairy include protein but calcium too to help keep those bones strong that are holding up all that lean muscle.

Soy: When it comes to plant protein tofu reigns supreme. It’s important to remember that tofu is made from soybeans that contain lots of carbs and fat. That is why you will see high protein tofu called for in the majority of our vegetarian recipes. Edamame and soymilk are too high in fat and carbs to be considered a lean protein. We have several recipes in our quick recipe guide that include these wonderful foods.

Protein powders: A great “on-the-go” lean protein source. Whether you are balancing oatmeal, a smoothie or a tender muffin, choosing a high quality protein powder is an important part of your nutrition. A good quality protein powder either from whey or soy that contain “isolates,” is what you are looking to purchase. Like the word implies isolates are the most concentrated and purest form of protein where all or most of the fat and carbs have been removed. Look for protein powders that have 18-22 grams of protein per scoop, contain 2-3 grams of carbs and 0-1 gram of fat.

With all the lean protein choices available there is something here for every eater. Remember protein needs support from carbohydrates and fat to keep it K- Balanced and keep you K-Balanced. Whatever way you are choosing to enjoy your protein following these guidelines will help keep you on track toward your health and fitness goals. Stay tuned for next month’s newsletter that will reveal the must eat fat’s for 2009!