Protein 101

By Mindy Hermann, R.D.

Low-fat foods that provide protein make the heart-healthy food list. They include chicken, turkey, and other poultry, which should be eaten without the skin, the source of much of their fat. The preferable cuts of beef, veal, and pork are those lowest in fat—loin and round cuts. While some types of fish are higher in fat, namely salmon and trout, they all contain heart-healthy omega-3 fatty acids.

Heart-health proponents advise including some meatless meals each week. Meatless sources of protein—nuts, legumes, and soy foods—all have been shown to lower blood cholesterol levels, probably because of their combination of fiber, heart-healthy fat (in nuts and soy), and phytochemicals.

Several varieties of nuts have been studied, with positive results. Studies conducted in Toronto showed that almonds, as part of an otherwise low-fat, high-fruit-and-vegetable diet, reduced both LDL and total cholesterol levels.

Soy products are growing in availability. “Interest in soy was sparked by the low heart-disease rates in the Far East and Japan, where soy is a regular part of the diet,” says Wahida Karmally, director of nutrition at the Irving Center for Clinical Research at Columbia University in New York City. “As with other meatless proteins, soy protein helps lower total and LDL cholesterol [levels] when eaten as part of a low-fat diet.”

Tofu, or soybean curd, is the best known soy food. It ranges in texture from that of soft custard to that of firmly cooked egg white and has a neutral flavor that takes on the flavor of other ingredients. The most kid-friendly soy foods are soy nuts (dried, seasoned soybeans) and edamame, green soybeans that are delicious steamed. One cup of cooked soy beans provides 25 grams of soy protein, the daily amount recommended to lower cholesterol levels.

Karmally warns parents not to go overboard with soy. “We don’t know enough about what would happen if children eat a lot of soy,” she says. “Asian populations don’t eat large portions, so moderation is key.”

Fish Precautions
Check with your pediatrician before feeding fish to a toddler. Some recommend delaying the introduction of fish to children, who may develop an allergic reaction.

Women of childbearing age, pregnant women, nursing mothers, and young children should avoid shark, swordfish, king mackerel, and tilefish, all of which contain high levels of mercury.