Provides zinc, which helps keep the immune system healthy. Look for lean cuts such as those with “loin” or “round” in the name to get less cholesterol-raising saturated fat. Use lower-fat cooking methods most often: grill, broil, roast, braise, stew or stir-fry.
Packed with protein! Choose skinless chicken or remove skin after cooking to trim fat. A 3 oz. serving of skinless chicken breast is an excellent source of niacin, a B-vitamin needed for healthy skin, nerves and digestion.
Select the leanest types to get the most of nutrients like protein, iron and zinc with the least fat. Ground beef also provides vitamin B12, which is essential for making red blood cells. Besides burgers, use ground beef in stuffed peppers, meatloaf and tostadas.
High in protein with less fat than regular ground beef. Ground turkey is also loaded with selenium, a mineral that’s important for a healthy immune system. Boost flavor by adding herbs and spices to turkey meatloaf, burgers, tacos and spaghetti sauce.
One of the best sources of thiamin, a B-vitamin that helps the body use carbohydrates, fat and protein. Pork can be a lean protein choice—look for cuts with "loin" in the name, like tenderloin or loin chops. Keep pork moist and flavorful by marinating and not overcooking.
Contains complete protein just like meat, with nine amino acids needed to build and repair body cells. Plus, soy is low in saturated fat and cholesterol-free. Top soy burgers with reduced-fat cheese, thin-sliced avocado, pineapple rings or salsa.
A plant-based source of complete protein. Use soft or silken tofu instead of dairy ingredients in dressings, smoothies, soups, dips and sauces. Try cubes or slices of firm or extra-firm tofu grilled, baked or stir-fried (marinate first for best flavor). Boost calcium with calcium-fortified types.