What's the Best Protein Choices?

Best Protein Choices
Here's the follow up to my article on food choices.  I'm starting with protein for simplicity sake.  I think it easier and natural to base your meal around your main entree.  So, always choose your quality protein first, as I mentioned in the article about protein, carbs and fat, you always want to be sure to include this macro-nutrient. 

BEST CHOICES:
Chicken Breast (skinless)               Chicken breast, deli style               Turkey breast               Turkey breast (deli style)               Beef (range-fed or game)              
Halibut               Cod                     Crabmeat                 Trout                  Catfish                 Salmon                 Shrimp                 Scallops            Cod                Lobster               Swordfish               
Bass               Bluefish                 Haddock               Clams                Mackerel                 Snapper                Sardines                Tuna- steak               Tuna- Albacore, canned in water              
Egg whites              Egg substitute             Tofu and Soy based foods               Protein powder  
                                 
Protein rich dairy:
Cottage cheese (2% fat)           Milk- skim or 1 %                Plain Yogurt          Greek Yogurt

NEXT BEST- Moderate- saturated fats:
Beef, lean cuts               Canadian bacon, lean               Chicken, dark meat, skinless               Corned beef, lean               Turkey bacon               Turkey, dark meat, skinless               Veal
Pork chop                       Pork, lean                                    Lamb, lean                                                  Hamburger (10% fat or less)                                     Ham, deli-style                                        Ham- lean
Part-skim Mozzarella cheese               Part-skim Ricotta Cheese

POOR CHOICES (in moderation):
Bacon, pork                   Beef, fatty cuts                           Beef, ground (10-15% fat)                    Beef (more than 15 % fat)                Pepperoni               Hot dog (beef, pork, turkey, chicken)
Liver (beef & chicken)               Salami               Kielbasa             Hard cheese

PORTIONS
An average portion for a meal would be about the size of your hand.  Lay it out flat and the portion is the size of just the palm from your wrist to base of your fingers (the semi-round part).  Women should equal about 21-28 grams for meals and men should equal 28-32 grams.  Snacks should be 7 gr (women) and 7-14 gr (men).  These depend on your activity level.  Obviously, less active people would opt for lower portions.
If you feel that after your meals you are feeling a little sluggish then add a little more protein to your meals and reduce the amount of carbs or as stated in my previous article,  consider your source for carbs and be sure to choose a low glycemic carbohydrate.
More articles to come on quality choices of carbohydrates and fat .  Hope this helps.
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