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"  Month 9: Go Lean on the Meat! Some of us minimize meat in our diet, and some of us crave it at every meal. Either way, if you&amp;#039;re going to eat any meat at all, make it lean! Here&amp;#039;s why. Lean meat provides the best protein without the worst fats. We all need protein in our diets. And while we can get it from lots of sources, the highest quality protein often comes from meat. The problem is, meat also is a major source of saturated fat. Lean meat (or a meatless alternative) is the solution, serving up lots of protein while minimizing the artery-clogging saturated fats. It fills you up for less calories. Some food components, like fats and protein, help you feel satiated (i.e., they help you feel more full). While not all fats are bad, they do come at a price of nine calories per gram (so if a food you eat has five grams of fat, that&amp;#039;s 45 calories). Protein is a mere four calories per gram, but some studies say protein can be as satiating as fat, if not more so. That means by eating meat, which is full of protein, you might feel fuller at fewer calories. Think long term. If you eat lean meats (or meat alternatives) in place of fatty meats, you cut down on your intake of saturated fat and cholesterol. This might not mean much now, but it could mean reducing your risk for heart disease and other conditions decades into the future. Meat 101 Use this guide to decide what types of meats you should eat regularly to stay healthy and keep your weight in check. If you are vegetarian or vegan, check out our meatless alternatives at the bottom. Poultry (chicken and turkey): These are usually your leanest protein sources. Chicken breasts and turkey burgers make great meals. Make sure to go for the skinless, non-breaded options. Fish: Fish is almost universally a good choice. Not only is it a good source of protein, but some types of fish also provide omega-3 fatty acids, an essential nutrient in our diet. Pork: It&amp;#039;s usually pretty easy to find lean cuts of pork in the store. Look for tenderloin cuts, as they contain the lowest amounts of fat. Try to avoid fried or breaded options as well. Red meat: Red meat isn&amp;#039;t necessarily bad, and it can be an important source of iron. Look for lower-fat varieties labeled at least 92 percent lean. Vegetarian/vegan alternatives: Tofu \u2014 This is never a bad option, since the protein in soybeans (what tofu is made from) is one of the highest quality non-meat protein sources you can find. Plus, some types of tofu can be high in calcium.  Vegetable protein substitutes: There are lots of tasty products that include protein from vegetables rather than meat. You can find meatless burgers, meatless &amp;quot;crumbles&amp;quot; that mimic ground beef, veggie brats and hot dogs, and pretty much anything else you like. \u2014By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University Month 1: Eat Breakfast Month 2: Eat More Fruit Month 3: Eat More Veggies Month 4: Get More Calcium and Vitamin D Month 5: Drink Better Beverages Month 6: Switch to Whole Grains Month 7: Keep Up the Good Work! Month 8: Get Pumped! Month 10: Lowering Sodium in the Diet Month 11: Go for the Good Fats! Month 12: Bring It All Together!  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/life/food-recipes/advice/a1207/makeover-your-diet-0907/>