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SEAFOOD

Seafood is a high-protein food that is low in calories, total fat, and saturated fat. High in vitamins and minerals, seafood has been shown to have numerous health benefits.

Seafood is generally considered to be a low-calorie protein source. Most low-fat species of fish, such as cod, flounder and sole, contain less than 100 calories per 3-ounce cooked portion, and even fattier fish like mackerel and herring have about 200 calories per serving. Seafood is a complete protein source. It contains enough of the essential amino acids to assure healthy growth and optimal fetal development. A 3-ounce serving of most fish and shellfish provides about about 30-40% of the average daily recommended amount of protein. The protein in seafood is easier to digest because seafood has less connective tissue than red meats and poultry.

Seafood is generally considered to be low in total fat and saturated fat. Most fish and shellfish contain less than 5 percent total fat, and even the fattiest fish, such as mackerel, have no more than 15 percent fat. A large proportion of the fat in seafood is polyunsaturated, including omega-3 fatty acids, which have added health benefits.

BEEF

Beef is rich in protein, which contains the amino acids you need for muscle growth, muscle mass and muscle tissue repair. Muscle health is particularly important for maintaining our independence in our later years.

Beef is a great dietary source of iron, which helps your red blood cells carry oxygen to the cells throughout your body. Iron is essential for energy, brain function and healthy growth and development, and is particularly important for adolescent girls, pregnant women, menstruating women and endurance athletes. Other B vitamins found in high dosages in beef include B6, which boosts your immune system; niacin, which aids your digestive system; and riboflavin, which promotes healthy skin and eyes

Finally, beef is high in phosphorous, which helps your body convert food into energy.

CHICKEN

Chicken has well-documented health benefits, but different parts and preparation methods factor into how healthy your chicken-based meal turns out. Darker cuts like the thigh and drumstick contain higher caloric content than lighter cuts like the breast. Keeping the skin or frying chicken will also add saturated fat.

The lean protein in chicken is an excellent source of amino acids. Our bodies use amino acids to build muscle tissue, something that is particularly important as we age. Studies have also shown that higher protein intake helps to maintain bone mineral density. Eating chicken can help to build stronger muscles and promote healthier bones, decreasing the risk of injuries and diseases such as osteoporosis.

Research suggests that 25-30 grams of protein per meal can help us feel more full. Protein rich meals can make us feel fuller despite us eating less, which helps to promote better weight management. Healthier weight leads to improvements in risk factors for heart problems such as high triglyceride levels and high blood pressure. A food rich in protein, chicken can help with weight management and reduce the risk of  heart disease.