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Healthy Low Fat Protein Picks

September 8, 2020 9:00 am

A healthy and balanced diet includes a variety of protein foods from both animal and plant sources. Our proteins are rich in other important nutrients such as zinc, iron and B-vitamins. However, our red meats can also be a source of unhealthy fats. This is equally true for other protein sources, depending on the cut you choose and how you cook it.

Protein is essential for our muscle building and for keeping us strong – especially as we age. So how do we fit our meats in our low-fat cooking journey?

Simple, learn how to choose the leanest cuts of our red and white meats.

Check these illustrations below that will help you choose the meat portions that are low, medium or high fat.


Below are few more common protein sources aside from those presented above.


Low Fat

Medium Fat

High Fat

  • Egg White
  • Chicken Egg
  • Salted Duck Egg
  • Quail Egg
  • Fertilized Duck Egg
  • Unfertilized Egg (Penoy)
  • Whole Duck Egg
Processed Foods
  • Cottage Cheese
  • Tuna Flakes in brine
  • Dried low fat fishes and seafoods (Daing at Tuyo)
  • Smoked fishes (Tinapa) except those listed in Medium and High Fat Fishes
  • Processed and Pasteurized Cheddar Cheddar Cheese
  • Smoked Milkfish (Tinapang Bangus)
  • Canned Salmon
  • Sardines in tomato sauce
  • Tuna spread
  • Canned corned beef
  • Ham sausage
  • Tofu
  • Tokwa
  • Cheese-Feta, Gauda, Parmesan, Pimiento, Edam (Queso de bola)
  • Canned Sardines, Spanish style
  • Tuna flakes in vegetable oil
  • Chorizo sausage
  • Frankfurter sausage
  • Salami Sausage

Having low fat meals do not mean that you have to restrict yourself from eating meats. You can still enjoy your proteins, but keep it healthier by choosing leaner meats.

Try cooking our healthy recipes, Creamy Chicken and Mushroom and Fish Fillet on Pomodoro Pasta to surprise your family with a hearty low fat mea l!


This article contains general information about exercise, fitness, diet, nutrition and related subjects intended for general educational purposes only. The words and other content provided in this material, and in any linked or referenced materials, are not intended and should not be construed as a health, medical, fitness, diet or nutrition advice. Always consult with a licensed physician and/or health workers before beginning any exercise, fitness, diet or nutrition routine especially if the reader is pregnant or having a special medical condition. Information presented herein, are in no way intended to substitute formal and legitimate consultations with your healthcare providers.

The views expressed on this blog and website have no relation to those of any academic or organizations mentioned as reference in this article.


DOST-FNRI. 2019. Fod Exchange Lists for Meal Planning. 4 th Edition.  DOST-FNRI. Bicutan, Taguig City, Philippines.


Deborah A. Sales, RND is a licensed nutritionist-dietitian handling the Science Communication Section of AJINOMOTO PHILIPPINES CORPORATION’s Public Relations Department. She is a technical expert in food and health and an experienced Culinary Nutrition spokesperson.