Select the Right Proteins

Compare the following Proteins
6 oz porterhouse – 38g protein, 44 g fat, 16g saturated fat

6 oz salmon – 34 g protein, 4 g saturated fat, 18g good fat

1 cup lentils – 34g protein, <1g fat, high in fiber, vitamins, minerals and phytochemicals

Pick protein by the least amount of feet – fish, poultry, then 4 legged animals.

Fish – good food for the heart and the brain
       – protects arteries and blood pressure
       – protects against brain infarcts
       – predictors of stroke and dementia
       – fish provides DHA which has been shown to ward off Alzheimer’s and other forms of dementia

Poultry – protein with a punch 
            -- chicken and turkey have never been directly associated with chronic diseases 
            -- provide an abundance of nutritional goodness 
            -- poultry is largely devoid of saturated fats

Eggs – high quality, low fat protein
         --Prepare them boiled or poached
         --Microwave them too

Wild Game – Deer, antelope, moose, duck, goose, pheasant, turkey, quail and dove are great high quality lean proteins. Wild animals are free of antibiotics and hormones but are plentiful in omega 3 fats. 

Can you get too much protein?  Over the short term – not a problem.  But over a long duration, the acid released in the blood after consuming protein needs calcium to be neutralized or buffered.  If there is not sufficient calcium in the bloodstream, it is taken directly from the bones.  The calcium acid waste is secreted by the kidneys.  A long time high protein diet can predispose to osteoporosis.  The kidneys could also be overtaxed. 

Red meat contains -- a lot of saturated fat
                               – certain chemicals that are pro-inflammatory fatty acid
                               -- a lot of omega-6 fatty acids 
                               -- minimal omega-3 fatty acids

Portion control – Limit what you eat to what fits in your two hands cupped together – with the exception of fruits and veggies.

PLAN OF ACTION-- Select the right proteins

1. ALWAYS CONSUME THE HEALTHY PROTEINS –

·         Fish, shellfish, poultry, beans and legumes, nuts, seeds, whole soy foods, wild game, omega-3 fortified eggs and low-fat / skim dairy

·         Strive for 3 servings of fish / week.  Oily fish is best (salmon, tuna, mackerel, sardines, herring and lake trout).  Avoid shark, marlin, king mackerel, tile fish and swordfish due to toxins 

·         Consume omega-3 eggs as desired

·         For optimal appetite control, be sure to include healthy proteins at each meal

2. STRIVE TO EAT MORE VEGETABLE PROTEIN

·         Vegetable proteins guard and protect your health in ways that animal based proteins cannot

·         Beans and legumes, nuts, seeds, nut and seed butters and whole soy foods are excellent sources of vegetable based proteins

·         Beef, pork, lamb and whole dairy should be avoided and limited

3. LIMIT UNHEALTHY PROTEINS

·         Limit red meat to 2 servings per week.  Choose lean cuts when you do eat these foods

·         Limit or eliminate whole dairy products

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How can you tell if the fish you are purchasing is fresh?

How can you tell if the fish you are purchasing is fresh? Ask the manager or chef where and how the fish was caught or farmed?


When buying fish look for 1 fish that refrigerated or displayed on a thick bed of fresh ice without a tag stuck in the flesh.


fish should smell fresh and mild, not fishy, our or ammonia like.
Fish should have firm flesh that springs back when pressed.
fillets should not have discoloration or darkening around the edges

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