Lean proteins should be a part of every meal. If you eat meat, choose lean meat, poultry without the skin and fish. If you are a vegetarian, choose beans, tofu, or vegetarian meat alternatives. These choices are lowest in fat. Whether you're eating animal or vegetable protein, make sure to eat at least two to three servings of protein a day. One serving is:

• 2 to 3 ounces of cooked lean meat, poultry, or fish. (One egg or two tablespoons of peanut butter counts as one ounce of lean meat.)


• 1/2 cup of cooked dried beans.


• One serving of a vegetarian meat alternative

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