Protein GO SLOW WHOA Dried & Peas  Beans (such as pinto,  Beans, peas, and lentils  Beans, peas, and Lentils black, red, garbanzo), made with unsaturated made with saturated Peas (such as black- fats (oils) fats eyed, split, purple  , canned hull), and lentils – with  Beans, peas, and lentils  Pork and beans, canned no salt or fat added, or with salt and/or sugar with a small amount of added salt* added  Nuts & Seeds  Pumpkin and sunflower  Pumpkin and sunflower  Peanuts, almonds, seeds, with no added seeds with added salt, pecans, walnuts, and salt, sugar, or fat sugar, and/or fat pistachios with added  Peanuts, almonds, salt, sugar, and/or fat pecans, walnuts,  Peanut butter and other cashews, and pistachios nut butters with added with no added salt, salt, sugar, and/or fat sugar or fat  Natural peanut butter and other nut butters Eggs  Whole eggs  Eggs fried in  Eggs fried in saturated  Egg whites unsaturated fats (oils) fats  Egg substitute Fish  Fish and shellfish –  Baked breaded fish,  Fried fish, shellfish, and baked, grilled or shellfish, and fish sticks fish sticks broiled (such as  Tuna canned in oil salmon, catfish, shrimp, crab, lobster)  Tuna canned in water Poultry  Chicken and turkey  Chicken and turkey  Fried chicken without skin (baked, with skin (baked,  Fried chicken nuggets grilled, or broiled) grilled, or broiled)  Breaded baked chicken and turkey  Baked chicken nuggets  Ground chicken and turkey Beef  Lean cuts of beef (such  Lean ground beef  Regular ground beef as round roast, round  Lean or low-fat  Regular hamburgers steak, sirloin, hamburgers  Ribs tenderloin)  Regular cuts of beef  Extra-lean ground beef (such as brisket, T-  Ground beef that has bone, chuck roast) been drained and rinsed Pork  Lean cuts of pork (such  Lean ham  Ribs as pork chops or  Canadian bacon  Bacon tenderloin – without fat)  Regular cuts of pork  Ham hock (such as pork roast,  Pork skins shoulder, ham) Other Protein Foods  Tofu  Veggie burger  Tempeh  Processed plant-based  Venison meat substitutes Processed Meat  Luncheon meats  Hot dogs  Low-fat hot dogs  Pepperoni  Turkey or chicken  Sausage sausage  Beef jerky  Bologna  Salami  Chorizo  Pastrami