Let food be thy medicine and medicine be thy food ~ Hippocrates

Protein can help you shed those unwanted pounds and keep your belly full. But its important to eat the right amount and the right kind of protein to get its health benefits.

SeafoodSeafood is an excellent source of protein because its usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.

White-Meat PoultryStick 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.

Milk, Cheese and YogurtNot 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 help prevent osteoporosis.

EggsEggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

BeansOne-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork TenderloinThis great and versatile white meat is 31 percent leaner than it was 20 years ago.

SoyFifty grams of soy protein daily can help lower cholesterol by about 3 percent. Eating soy protein instead of sources of higher-fat protein and maintaining a healthy diet can be good for your heart.

Lean BeefLean 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.

Protein on the GoIf you dont have time to sit down for a meal, grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein and is low in sugar and fat.

Protein at BreakfastResearch shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

Source: Webmd.com courtesy Harbor Square Athletic Club

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Sponsor spotlight: Harbor Square Athletic Club Healthy Lifestyle Tip good protein sources - My Edmonds News