Lean on Your Protein
Dietary protein is responsible for the growth, maintenance, and repair of the body, but can also contribute to chronic disease development if not chosen properly and in the correct amounts. Fatty meats such as hot dogs, bologna, pork sausage, bacon, salami, and beef and pork ribs, and high-fat dairy items such as cheese and whole milk or whole yogurt need to be limited significantly in an anti-inflammatory eating style. These high-protein foods are high in inflammation-promoting saturated fats and cholesterol.
Lean meats, white-meat poultry, eggs, and low-fat milk, cheese, and yogurt, on the other hand, will give you clean protein without excessive amounts of pro-inflammatory fats. Cold-water fish offers plenty of quality protein with a kick of anti-inflammatory omega-3 fatty acids. Fish are also rich in arginine, a component of proteins. Arginine-rich foods, such as fish and nuts, have been shown to reduce the presence of inflammatory markers.
Vegetable proteins, such as soy foods, beans, lentils, whole grains, seeds, and nuts, will further reduce the presence of pro-inflammatory agents in the body while giving you a blast of phytochemicals and antioxidants.
When portioning your plate, make sure you choose proper portions of even the leanest meats, beans, and dairy. Matching your total daily calorie intake with your energy requirements will prevent unnecessary weight gain and resultant inflammation.
Managing the type and quantities of protein-rich foods will keep your waistline trim and your energy levels on an even keel. Try to include a lean protein source at each meal to help manage your appetite and prevent unnecessary cravings.
SERVING SIZES FOR PROTEIN