ajwestie87
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A well-rounded diet should include protein, but certain meats should be eaten in moderation or avoided. Heed these dos an don'ts tips regarding protein.
1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.
2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.
3. Limit red meat and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. There's also substantial evidence that replacing red meat with fish, poultry, beans, or nuts, could help prevent heart disease, and that lowering red meat can lower the risk of diabetes. So make red meat — beef, pork, lamb — only an occasional part of your diet, if you eat it at all. And skip the processed stuff — bacon, hot dogs and deli meats — since that's also been linked to higher cancer, heart disease, and diabetes risk.
4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure that there is no harm. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long-term effects.
5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.
Source: The Harvard School of Public Health
1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.
2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.
3. Limit red meat and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. There's also substantial evidence that replacing red meat with fish, poultry, beans, or nuts, could help prevent heart disease, and that lowering red meat can lower the risk of diabetes. So make red meat — beef, pork, lamb — only an occasional part of your diet, if you eat it at all. And skip the processed stuff — bacon, hot dogs and deli meats — since that's also been linked to higher cancer, heart disease, and diabetes risk.
4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure that there is no harm. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long-term effects.
5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.
Source: The Harvard School of Public Health
