Here are some smart tips for choosing your protein foods:

• Limit portions of meat, poultry and fish to 3 ounces at lunch and dinner or about the size of a deck of cards.
• Choose lean meats.
• Trim visible fat from meat.
• Remove the skin from poultry.
• Use low-fat cooking methods (like grilling, broiling, baking, steaming and microwaving).
• Have meatless meals more often. Cook with tofu, sample soy-based veggie burgers and soups with lentils.
• Choose low-fat and fat-free dairy products.