The Skinny on Protein

In my fridge right now are: a four-ounce portion of leftover teriyaki-marinated grilled chuck steak; two pieces of leftover baked, skinless chicken (coated in beaten egg and crushed cornflakes and topped with a drizzle of honey and a spritz of cooking spray before baking); a large container of fat-free plain yogurt; and a couple of containers of vanilla low-fat soy milk, among other things. Each of these items represents the kind of lean protein I'm advocating you eat to lose weight. Protein is a highly important component of a healthy eating plan. It is crucial to cellular health (particularly red blood cells) and is necessary for building muscle, bone, tendon and ligaments. Most of us get enough protein each day, but I'm more concerned about the type of protein you're getting.

For me, the type of protein that best supported my weight-loss efforts was lean or low-fat protein, in combination with a small amount of healthy fats and high-fiber carbohydrates. For example, a meal of 4-6 oz. of cold poached salmon with a dollop of homemade dill sauce (a teaspoon each of fat-free sour cream, low-fat mayo and horseradish, mixed with a sprinkling of dried or chopped fresh dill), a salad tossed with a tablespoon of olive-oil and balsamic-vinegar dressing, and a slice of whole-grain bread would have it all. Plus, the salmon has healthy omega 3 fatty acids--a bonus!

Yogurt is a great source of protein. Opt for fat-free plain yogurt that you flavor yourself to avoid excess sugar and additives. One of my favorite snacks is fat-free plain yogurt flavored with honey, with a sliced banana and a few walnut pieces on top. It's perfect for after my strength-training workouts to support muscle building.

Believe it or not, peanut butter is another great protein source. Yes, it's high in fat and calories, so you must be careful about portion sizes (no more than 2 tablespoons for a meal; no more than 1 tablespoon for a snack), but it's a nutritional powerhouse, especially when paired with a sliced apple for a snack, or on whole-wheat bread with sliced fruit for a meal. Nut butters have plenty of healthful mono-unsaturated fats, too, so do include them in your diet if you're not allergic!

Next post: Tips for the night binger. (And take a look at my other post from today, which tells my full weight-loss story.)