DAY 140 of 365.
CHOOSE LOW FAT PROTEIN SOURCES.
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes, beans, peas and lentils also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein.For example, a soy or bean burger for a hamburger will reduce your fat and cholesterol intake and increase your fiber intake.
Protein to choose: Eggs, skinless poultry, fish especially fatty cold water fish such as salmon, legumes and soya beans
Protein to limit or avoid: Full fat milk and other diary products, organ meats such as liver, hot dogs and sausages, bacon, fried or breaded meats, fatty and marbled meat.
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