Proteins are essential for the body. Protein-rich foods help to stay strong and healthy. Proteins regulate several biological processes that take place inside our bodies and maintain muscles and tissues. Lean protein-rich foods have several benefits. Lean proteins are good for muscles, bones, blood, skin, hair, and nails. Lean proteins also help to lose weight. Our body cannot store excess proteins for future use. So we
should eat protein-rich foods, especially lean protein foods, regularly. According to the Reference Daily Intake (RDI), an adult is expected to consume 2,000 calories a day and needs 50 grams of protein. However, some people can consume proteins much more than this that may prove beneficial for them. The amount of protein a human body requires depends on the individual calorie and on the age, sex, height, weight, and the activities that the individual performs.
Sources Of Lean Animal Proteins
White Fleshed Fish
Most of the white-fleshed fish are lean and are rich in proteins. They have a very low-fat content of around 3 grams and high protein content of about 20 to 25 grams. These white-fleshed fish provide 85–130 calories per 100-gram. Some examples of lean white fish include tilapia, Pollock, cod, haddock, flounder, orange roughy, and halibut. Fillets of plain fish are available in the frozen food section of the supermarket.
Skinless White Poultry Meat
Skinless white meat like that of chicken or turkey is an excellent source of lean proteins. 100 grams of cooked turkey or chicken breast contains proteins of around 30 grams. To get the leanest poultry meat, it is better to skip the dark meat cuts like drumsticks and thighs. For the leanest white meat, take the wings, breast, and breast tenderloins part. The skin has a high-fat content, so it is advisable to remove the skin
either before cooking the meat or after cooking the meat.
Beef having less than 10 grams of fat and around 4.5 grams of saturated fat per 100 grams is a good source of lean proteins. If there is no nutrition label on the beef, then the words loin or round say that the meat is lean. Lean beef is rich in proteins, vitamin B, selenium, and zinc.
Pork cuts that have low-fat content are a good source of lean meat. Words like loin or chop indicate that the pork meat is lean. Try to trim off the excess fat from the pork before cooking to make sure that the meat is fat-free. Lean pork is also a good source of vitamin B, selenium, and zinc.
Some other sources of lean animal protein are frozen shrimps that are unbreaded, egg whites, kangaroo meat, duck meat, etc. There are several other sources of lean proteins.