Actually it is quite easy Algebra. Assuming a 1500 calorie diet, and 30 % fat, that is 50 grams of fat a day( 450 calories ). Sure ground beef is high fat, although you can get lower fat beef. Mine is 21g fat to just 20 g protein, so I eat it just 1X a week.
However a chicken leg according to SP is 2 g of fat to 13 g protein, and the pollock I am having for lunch is 1 g of fat to 19 g protein per 4 ozs.
None of these are vegetarian, and even a lb of pollock is just 4 grams of fat, with 76 grams of protein. Since most people eat just 3-4 ozs of meat, even if the meat is 60 % fat, when combined with something like pasta, which has 0 fat, the ratio of fat can be easily below 30 %.
So even if you had 8 ozs of b/s chicken thighs, at 18 grams of fat to 40 grams of protein ( higher fat ), you still have 32 grams left for the rest of the day.
If you stick to 4 ozs, that is just 9 grams of fat. 170 calories, add in 1 serving of pasta 200 calories. So 81 calories from fat, out of 370, or 21 % fat. Chicken breast would be even lower fat, but I used a higher fat meat ( 48 % ), to show that by simply mixing it with something else ( pasta, vegetables ), you can easily get below 30 %. This is why one eats a balanced meal.
So a serving of fish/fowl is very low fat, and since most of us do not eat a bowl of meat, we dilute that fat to below 30 % already. Which is why I suggested the OP look elsewhere to see where fat is. Yes, if one is eating a lb of meat, they might want to cut down to limit fat, but most people can have meat/fish/fowl, and maintain a low fat diet.. EASILY.
If you want protein, and low fat, I would suggest plain white fish. 15-20:1 ratio of protein to fat, and the fat there is, is healthy. Along with chicken, and the occasional red meat, you should be able to eat pretty low in fat, provided the rest of your diet isn't loaded with fat.
The lowest-fat meat I have found has been poached skinless chicken breast. Meat does include fat, which is more than twice as caloric as just plain protein. So if you want to pump up protein and you are not vegetarian, and yet keep your fat grams lower, it's a real challenge with meat!
Also: 0%fat greek yogurt. It's rich in protein and has no fat.
Everything listed so far is great. However, one has to ask why you are over on fat.
Some meats are higher in fat, and that can push you over the limit, but what usually happens is that the meat is 40-50% fat, and when you add in carbs, it drops below 35 %.
So the fat comes along with the protein. The carbs, especially vegetables, are low in fat.
The problem comes when you are eating carbs and fat, combined. Mostly this is junk food.
So check your tracker, and see if you are eating " carb " foods with lots of fat, and the meat you eat, plus this is putting you over the limit. Fat in your chicken is better than fat in a cracker for example.
Pumpkin seeds are especially high in protein, low in calories and fat. Sunflower seeds have protein & almonds are particularly high in protein. Pepitas are high in phosphorous and are a good source of magnesium and zinc, iron and copper. 1 Ounce has 8 Grams of protein making them a smart snack. Badhia Brand @ Walmart
Gouda is a good source of protein. Get the low fat version and eat 1 ounce sliced thin. Wasabi Peas are high amounts of protein, which add up to 4.3 g per 1-oz. serving.
Nuts and Seeds (approx. Numbers) Peanut butter, 2 Tablespoons - 8 grams protein Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams Sunflower seeds, ¼ cup – 6 grams Pumpkin seeds, ¼ cup – 8 grams Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz. Pork chop, average - 22 grams protein Pork loin or tenderloin, 4 oz. – 29 grams Chicken breast, 3.5 oz. - 30 grams protein Drumstick – 11 grams Hamburger patty, 4 oz. – 28 grams protein Steak, 6 oz. – 42 grams Most cuts of beef – 7 grams of protein per ounce Flax seeds – ¼ cup – 8 grams
Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion...protein can keep you full longer and burn more calories during digestion. Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, Center cut chops, top loin, rib chops, sirloin steak, or shoulder blade steaks.
Look at your SP nutrition tracker. What are the types of foods that are adding the most fat to your daily intake? Are there chips, French fries, bacon, cheese, double burgers, pizza, pastries, pie, ice cream, chocolate, etc. Sometimes these foods need to be decreased since they are adding too much fat to the diet. Then it is easier to balance everything.
Lowfat protein foods include: skinless chicken breast and turkey breast white fish such as tilapia, cod, perch lean pork loin lean beef, ground round beans, lentils, legumes egg white skim milk lowfat cheese no fat cottage cheese
If you make your nutrition tracker public, I can give more specific tips and suggestions. Let me know if you want to do this and need the steps.
Becky Your SP Registered Dietitian Nutritionist
Fitness Minutes: (3,748)
133 1/10/14 7:49 A
Right now I am mostly focusing on keeping my carbs and calories in bounds, but I have noticed that I seem to have trouble getting enough protein without going over on the fat grams. I'd like to have a list of protein sources with their corresponding fat content. Is one available anywhere?
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