This section lets you know which proteins to include in your nutritional programme.
Mainly choose proteins from the leaner options:
Lean Proteins:
These have protein contents of 94% down to 50% and fat contents of 5% up to 24%. They are ordered from the highest protein/lower fat content to the lowest protein/higher fat content. Include these as the mainstay of your diet, accounting for between 30-40% of your daily calorific intake. A simple method of doing this is to split your plate into thirds and make one-third a portion of protein no bigger or thicker than the size of the palm of your hand. Fill the other two-thirds with fresh fruit and vegetables:
Turkey breast, boiled shrimp, pollock, broiled lobster, red snapper, crab, most game meats, broiled mackerel, roast venison, broiled halibut, beef sweetbreads, steamed clams, pork tenderloin, beef heart, broiled tuna, veal steak, sirloin steak, chicken liver, chicken breast, beef liver, lean beef flank, broiled salmon, lean pork chops, mussels.
Less Lean/Fattier Proteins:
These have protein values of below 50%, with fat contents of 50% and higher. Include much less often in your diet, if at all. They are ordered from the highest protein/lowest fat content (even this value is 50% protein/50% fat) to the lowest protein/highest fat content. For example and T-bone steak has 36% protein/64%fat, while bacon has 21% protein/78% fat:
Fatty pork chops, lean lamb chops, pork shoulder roast, ham lunch meat, t-bone steak, chicken leg, mince, eggs, shoulder of lamb, pork ribs, beef ribs, fatty lamb chops, fatty hamburgers, salami, pork sausage, bacon, liverwurst, bologna.