How to Fuel Your Body for Energy

Protein is also beneficial for your energy level because it takes longer for your body to digest and use as energy, thus keeping you fuller longer. Try having one serving (see next page for serving information) of lean or heart-healthy protein at each meal.

Below is a list of excellent protein sources that are low in saturated fat, which is important for heart health:

More: 3 Foods Your Heart Will Love

  • Turkey
  • Chicken breast (without skin)
  • Seafood and fish
  • Veal
  • Pork
  • Tenderloin
  • Lean ham
  • Lean beef
  • Eggs
  • Yogurt (fat-free or low-fat)
  • Milk (fat-free or low-fat)
  • Soy milk
  • Cheese (fat-free or reduced fat)
  • Beans
  • Lentils
  • Split peas
  • Tofu
  • Tempeh
  • Soybeans
  • Nuts
  • Nut butters
  • Seeds

To determine one servings of lean protein, use the following guide:

  • For animal protein or tofu - the size and thickness of a deck of playing cards
  • For beans, lentils, or peas - ? cup
  • For nuts and seeds - ? cup or 1 oz.
  • For milk or yogurt - 1 cup
  • For cheese - 1 oz.
  • For nut butters - 2 tablespoons

More: How Much Protein During a Workout?

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