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overweight, and more than 650 million of them are obese. More than 340 million children and teenagers between the ages of 5 and 19 are either overweight or obese. Excess weight can cause multiple health problems, including breathing trouble, diabetes, osteoarthritis, an increased risk of heart disease and stroke, and an increased risk of colon, gallbladder, kidney, liver, ovarian, prostate, and breast cancers. Given these facts, it’s not surprising that many health experts recommend that people switch from fattening proteins to lean ones that will meet the body’s nutritional requirements without packing on extra pounds. What is the difference between lean and fatty protein? The United States Department of Agriculture (USDA) states that a lean protein is any protein that has less than 10 grams of fat in a 3.5-ounce serving. Legumes (except for peanuts) are good lean protein options, but they aren’t by any means your only choice. Certain cuts of red meats (e.g., beef and pork) can also be lean. Chicken and turkey breast and many types of seafood are also lean protein choices. Low-fat cow’s milk and yogurt are also good sources of lean protein, as are cottage cheese and ricotta cheese. Some of the above-mentioned proteins are extra-lean proteins, meaning they have less than 5 grams of fat per serving. Most types of white fish are extra-lean proteins, as are nonfat and low-fat cottage cheese, fat-free cheeses, turkey breast, chicken breast, egg whites, and cooked beans such as chickpeas, lentils, kidney beans, and black beans. Healthy versus Unhealthy Proteins There is a common misconception that fat is unconditionally bad for the human body and that foods containing it should be significantly minimized in one’s diet. To this end, it can be tempting to view fatty meats as unhealthy and lean meats as healthy. However, there is more to identifying healthy proteins than assessing the fat content.

Chapter 1: Getting to Know Proteins and Protein-Rich Foods

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