Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 13

Protein sources – The stuff you should be eating
Best sources of protein that should be a part of your healthy eating:
Fish and chicken

Soy and Legumes

Fish and chicken both provide easily digestible
proteins. Both of these sources of protein contain
fats. Salmon however has good fats that help
lower cholesterol. To help reduce the bad fats that
come with chicken it is advised to remove any
skin and aim for chicken breast. Both of these
sources of proteins can be grilled, poached or
roasted to avoid using added oils.

Soy reduces LDL cholesterol, contains 40 percent
protein and is used to make tofu. Best soy
choices are:

Lean red meat
Lean red meat is not only a good source of protein
and energy, but also has benefits in avoiding heart
disease.
Consumption of fat however, must be reduced. As
a general rule half of the fat from animal products
will be saturated fats. This is why we should choose
the leaner cuts and add variety with other protein
choices.

?Soybeans
?Tofu
?Soy milk
?Soy butter
?Soy spouts
Beans and legumes are predominantly carbs,
around 70% but with 20-27% protein they can
be a good choice to give you lasting energy. With
zero fat and low cholesterol, beans are important
diet components and are helpful in planning
meatless meals. Best protein rich legume choices
are green lentils, chickpeas and garbanzo beans.

Eggs

Although processed meat with high fat content and/
or preservatives has been shown to be associated
with an increased risk of cancer of the colon, this
risk does not appear to apply to red meat in most
studies.

Eggs are still one of the most economic sources
of high protein. With the advances in technology
and concern for the environment, consumers can
choose from organic or designer eggs. Organic, free
range eggs come from certified farms and have no
additives or exposure to toxic pesticides.

Yogurt and cottage cheese are foods rich in protein

Designer, or nutrient-enhanced, eggs contain higher
levels of heart healthy omega-3 fatty acids.

To make the best nutrition choices, look for
brands without additional sugar or other additives,
low in fat and containing active cultures.
Cottage cheese is higher in protein than milk
– one half cup contains twice as much protein.
Purchase reduced or low fat versions and enjoy a
lean protein boost.

Eggs contain between 5-6g of fat per egg. The fat
is located within the yolk of the egg. The egg whites
are made up between 4-6g of protein per egg.