or using canned beans that have been thoroughly drained and rinsed.
• Tofu, tempeh, veggie burgers, soy crumbles, and other soy or gluten-based meat substitutes. Soy milk is a dairy alternative that also provides protein.
• Nuts, nut butters, and seeds. These are good sources of protein, and they also provide a good amount of healthy fats. Be sure to watch portion sizes since they are also high in calories.
Good options for animal sources of protein include:
• Fish or shellfish.
• Low-fat dairy, including 1%, 1/2%, and skim milk, low-fat and nonfat plain or artificially sweetened yogurt. Greek yogurt is even higher in protein than regular yogurt.
• Eggs, egg whites, and egg substitutes.
• Reduced-fat cheese or cottage cheese.
• Poultry, such as chicken, turkey, and Cornish hen without the skin.
• Lean types of pork, such as pork loin and center loin chops.
• Select or Choice grades of beef that have been trimmed of fat, such as chuck, rib, round, rump roast, sirloin, cubed, flank, porterhouse, T-bone steak, tenderloin, or beef jerky.
• Veal lean chop or roast.
• Lamb chop, leg, or roast.
Limit Processed Meats
Studies have linked processed meats to certain types of cancer, heart disease, and even early death. Processed meats include anything that has been more than cut or ground. Examples are hot dogs, sausage, kielbasa, bacon, and many deli meats, such as bologna, pepperoni, salami, and pastrami. The takeaway? When choosing animal sources of protein, go with fresh instead of processed sources.
A lot of us have been raised to plan our meals around the meat on our plate with small sides of vegetables. But over the years, more and more research has supported the value of eating more plant-based foods and less red and processed meats in the diet to control weight and reduce disease risk.
The Diabetes Plate Method described in Chapter 6 can serve as a guide to help you control your meat portions. It’s an easy way to see if you are getting enough vegetables too.
Portion Control Tip
A serving of fish, poultry, or meat is 3–4 ounces, which is about the size of a woman’s palm or a deck of cards.
Plant-Based Protein
Plant-based or vegetarian eating plans are becoming increasingly popular. It’s easy to make a delicious, well-rounded meal with vegetarian protein. Plant-based protein foods, such as tofu and beans, are naturally lower in unhealthy saturated and trans fats than animal-based protein.
Don’t be afraid to give meatless meals a chance! Choose a vegetarian entrée when you go out to eat. Or, start by cooking at least one meatless meal each week. Some ideas are stir-fry with tofu, veggie burgers, or 3-bean veggie chili topped with a dollop of plain Greek yogurt.
Tips for Selecting and Preparing Protein Foods
• For chicken or turkey, the white breast meat is leaner than the dark meat of the bird. If you’re looking for a less expensive cut, opt for chicken or turkey legs or thighs. Always remove the skin from all cuts to reduce the amount of unhealthy fat and calories.
• Cut away all visible fat on meats and choose the cut with the least amount of visible fat/marbling.
• When selecting ground beef or ground turkey, choose those marked as 90% lean or more. For the leanest option, try 99% lean ground turkey breast.
• If you are on a budget you can still buy the less expensive, higher-fat ground beef. Just drain the fat after cooking and rinse the cooked beef with hot water.
• Buying lean meats, poultry, or fish in bulk can be a money saver. They freeze well, so you can use what you need and freeze the extras for another day. Most uncooked meat or poultry can be stored in the freezer for 3 months or more.
Fish and Omega-3 Fatty Acids
You’ve probably heard about fish and heart-healthy omega-3 fatty acids. Omega-3s are a type of healthy fat that helps lower cholesterol levels. Fish are a good source of omega-3s, especially those that are considered “fatty fish.” Healthy fatty fish that are high in omega-3 fatty acids include: salmon, herring, trout, sardines, mackerel, and albacore tuna. Try to include fish, particularly fatty fish, in your meal plan at least two times per week.
Get your omega-3s from fish and natural food sources rather than supplements, which have not been shown to reduce your risk of heart disease. For more information, see Chapter 20 on supplement use. Want to learn more about healthy fats? Turn to Chapter 5.
Shopping Tip
For convenience, try buying frozen fish, which may also be a less expensive option than buying fresh fish.
Simple Oven-Roasted Salmon
Here is a quick and simple fish recipe that’s high in protein and healthy fats. Serve it with a side of brown rice and steamed green beans.
Serves: 4 / Serving Size: 1/4 recipe
Cooking spray
4 fresh salmon fillets (about 4 ounces each or 1 pound total)
1 tablespoon olive oil
1 teaspoon dried dill
1/4 teaspoon freshly ground pepper
2 teaspoons lemon juice
1. Preheat the oven to 425°F and coat a glass baking dish with cooking spray.
2. Lay the salmon fillets in the baking dish and brush the top of each fillet with olive oil.
3. Sprinkle dill and ground pepper evenly over each fillet and roast in the oven for 10–12 minutes, or until the fish is opaque and flakes when touched with a fork.
4. After removing the fish from the oven, pour lemon juice evenly over each fillet and serve immediately.
Nutrition Facts
Calories 230 Total Fat 13.0 g Saturated Fat 2.2 g Trans Fat 0.0 g Cholesterol 80 mg Sodium 60 mg Potassium 360 mg Total Carbohydrate 0 g Dietary Fiber 0 g Sugars 0 g Protein 25 g Phosphorus 255 mg Exchanges/Food Choices: 4 Lean Protein, 1 1/2 Fat
For a long time, we thought that a low-fat diet was the answer to reducing heart disease risk and losing weight. Many people still think that it is best to limit how much fat we eat. It is true that fat is high in calories, but more recent research shows that certain types of fat, when eaten in moderate amounts, may actually promote health. Because people
