Consume 30% of your daily calories from optimal sources of lean protein

The average female needs approximately three ounces of protein per meal and the average male needs approximately four ounces. A palm (without thumbs or fingers) or a deck of cards is approximately three ounces of protein.

Maximize

• Fish such as are salmon, tuna, mackerel, haddock, crab and lobster
• Lean turkey or chicken breast
• Egg whites
• Yogurt
• Skim milk
• Tofu: Examples are veggie burgers, imitation ground beef, seasoned firm tofu in a stir-fry
• Protein powder
• Lowfat cheese or tofu cheese

Minimize

Meats that are high in saturated fat have the potential to harm the heart when eaten in excess. Examples of high-fat meats are:

• Steak (red meat)
• Pork
• Hamburgers
• Ribs