Animal sources of protein offer a variety of choices for your health, budget, and taste. Eggs and low-fat milk products are excellent and inexpensive sources of complete protein as well.
Saturated fat and cholesterol in egg yolks can be eliminated in recipes by using two whites for one whole egg (or use egg substitutes). Of course, without the color, thickening, and emulsifying functions of the yolk, other ingredients in the recipes would have to be adjusted. The yolks, for those who eat them, are packed with high quality protein, iron, B- vitamins, and vitamins A, D, E, and K. Egg yolks also contain phytochemicals.
Rich in nutrients
Poultry and fish contain less saturated fat and cholesterol than red meats. Fish (especially fatty) and shellfish also contain large amounts of omega-3 fatty acids, which help prevent heart disease. In addition to complete protein, lean red meats are rich in iron and zinc.
All animal proteins contain B-vitamins. In fact, vitamin B-12 comes only from animal sources. Lean red meats in moderation are a part of healthy eating. If you have elevated blood lipids (cholesterol, triglycerides), be sure to check with your doctor or registered dietitian about dietary recommendations.
In general, the dietary reference intake (DRI) for protein is 46grams for women and 56grams for men daily. Most Americans get at least 70 grams or more per day.
Muscle repair
Excessive amounts of protein have been linked to heart disease, gout, kidney disease, certain cancers, and calcium loss. One should not consume more than twice the daily DRI for protein on a regular basis.
For building muscle in strength training, eating a serving of protein along with carbohydrate from 30 to 45 minutes after a workout can help build and repair muscle. The carbohydrate spares the protein from being burned as energy. Suggestions would be a tuna or turkey sandwich, low-fat yogurt, fruit and cottage cheese, egg on toast, cereal and milk, and apple with cheese or peanut butter.
Portion sizes for animal protein are much smaller portions than we usually think. One portion of lean meat, poultry, or fish is 2-3 ounces – about the size of a deck of cards or a tennis ball. A 2-ounce serving of meat provides protein equivalent to ½ cup beans, 2 eggs, ½ cup of tofu, 2 tablespoons of peanut butter, or 1 cup of nuts or seeds.
