6. Lean Meat
Protein is a very important nutrient for our body. Our body needs 3 ounces to 6 ounces of protein every day.
Meat is an amazing source of protein however you should avoid eating red meats because the amount of saturated fats is high in them that can lead to plaque formation in the arteries.
You should eat grilled or baked lean meat like chicken and ground turkey to avoid the intake of any unhealthy saturated fatty acids and get the required amount of protein at the same time too.
7. Low-Fat and Fat Free Dairy
Full-fat dairy products contain saturated fats too. You should choose low-fat or fat free dairy products as they are much better for your health as compared to the full-fat ones.
Dairy products should not be avoided completely as they are a very good source of calcium that makes your bones and muscles work properly.
To fulfill the required 2 to 3 servings per day, you should choose skim milk, low-fat or fat-free varieties of yogurt, cheese or cottage cheese.