PROTEIN

Here are my three favorite healthy proteins:

Tilapia

Tilapia has as much omega-3 as other popular seafood, including lobster, mahi-mahi and yellow fin tuna. Tilapia is also very low in fat. A 4-ounce serving of tilapia has about 1 gram of saturated fat, 29 grams of protein and around 200 mg of omega-3.  Tilapia has less Omega 3 fatty acids than Salmon or Mackerel, but it is also lower in fat and calories yet higher in protein, which is why it is preferred over salmon by many fitness enthusiasts.

One of the reasons for the popularity of tilapia is that they are short-lived and primarily vegetarian and therefore do not accumulate substantial amounts of mercury by consuming other fish, as other common predatory food fish (such as tuna) do.

Tilapia raised in Ecuador, U.S. or Canada is the best choice, to avoid concerns over the presence of banned or illegal chemicals such as antibiotics, malachite green and methyl testosterone hormones and the possibility of feces fed tilapia used in Chinese tilapia production.  As reported by the Environmental Defense Fund (EDF), in Ecuador tilapia are grown at low densities alongside shrimp to reduce water pollution, resulting in less disease and chemical use. But in China and Taiwan, water pollution and the use of chemicals in tilapia farming is a concern.

Tilapia can be grilled or baked. Season with low sodium seasonings and lemon for delicious non ”fishy” taste. Tilapia goes great with grilled/baked asparagus or broccoli and balsamic spinach salad.

 

Scallops

A 6-ounce portion of steamed scallops contains 189 calories. Each serving contains 35 grams of protein, but only 1.4 grams of fat; making scallops a very lean source of protein. The protein in scallops provides amino acids needed to maintain healthy muscles, repair damaged tissues and support hormone synthesis.  Scallops contain a significant amount of sodium naturally -- 1,134 milligrams per 6-ounce serving, As a result, you should place additional emphasis on eating minimally processed, low-sodium foods, such as fruits, veggies and legumes, on the days you eat scallops to avoid going over your daily sodium limit.  Limit your sodium intake as much as possible by seasoning your scallops with low-sodium toppings. Ditch pre-packaged sauces, which can come loaded with salt, and instead flavor your meal with a splash of lemon juice and a dash of black pepper. As an alternative, use lime juice and cayenne pepper for a fiery main course.

Before you prepare scallops, rinse them off and place them on a paper towel to absorb the moisture. Lightly sprinkle with cayenne, then you can pan sear them in a small amount of EVOO for 1-2 minutes per side depending on the size of the scallop. Try serving with a Caesar Salad (light dressing). Delish!

 

Chicken

On average, a 6 oz. piece of white meat chicken breast with skin has approximately 340 calories. If you remove the skin from that same piece of chicken breast, it will contain only 240 calories. Chicken skin mostly consists of fat, so by removing it you'll be able to save at least 100 calories per 6 oz. serving. In addition, chicken skin contains an alarming amount of fat. A 6 oz. skinless piece of chicken breast contains a mere 3 g of fat, but that same piece of chicken with skin contains a whopping 14 g of fat.

Chicken is a great source of protein. One 6 oz. serving of chicken contains 48 g of protein. Chicken is also rich in potassium, calcium and contains no carbohydrates. The nutritional makeup of chicken makes it a healthy, filling food option. By eating healthy cuts of chicken, you'll consume only a small amount of calories and your stomach will stay full for hours. This decreases your likelihood of snacking on unhealthy foods later in the day.

Although chicken is a naturally healthy food, it's easy to mistakenly consume unhealthy chicken dishes. The best way to prepare chicken is to simply grill it or bake it. You should avoid deep frying or stir frying chicken, as this imparts a ton of calories and grams of fat. If you'd like to marinate the chicken beforehand, avoid fatty dressings and instead try just a little bit of lemon juice, salt and pepper. If you need to use oil to prevent the chicken from sticking to the pan, it's best to use a light coating of nonstick spray.