Source of protein, such as meat and legumes, have varying levels of fat and are grouped based on their tenderness or fat content. Fat-free proteins, such as skinless chicken and fat-free yogurt, have lower fat and cholesterol content compared to protein sources that contain fat, such as high-fat dairy products, certain types of beef, and whole eggs. Although low-fat foods are not always healthier or more nutritionally beneficial than foods with higher fat content, some people prefer fat-free protein sources over high-fat foods.

Soybeans are a source of fiber-rich nutrition that helps maintain digestive and heart health. Fiber keeps bowel movements smooth and supports healthy levels of cholesterol and blood pressure. Therefore, choosing foods that are rich in protein and fiber can be very effective in supporting a healthy weight loss process and improving body composition.

Although all yogurt variants contain protein, Greek yogurt has a very high nutritional content. This type of yogurt contains more than twice the amount of protein compared to regular yogurt. One cup of Greek yogurt, with a size of 6 ounces, provides approximately 17.5 grams of protein, while regular yogurt only contains about 7 grams of protein in an equivalent serving. In addition, Greek yogurt is also a rich source of calcium, vitamin B12, selenium, magnesium, and various other important nutrients.

Tofu has low calorie and fat content. However, it is rich in protein and other essential nutrients for optimal health. If you follow a vegetarian diet, including tofu in your daily intake can help meet your nutritional needs. Tofu also contains minerals that are often lacking in a vegetarian diet, including calcium, selenium, zinc, and iron.

Apart from containing important proteins, beef also contains high-quality vitamins and minerals, including essential iron for the human body. Iron plays a crucial role in helping transport oxygen, supporting growth and development, maintaining cellular function, facilitating hormone production, and various other important processes in the body. However, iron deficiency often occurs, especially in certain groups such as pregnant women and individuals experiencing menstruation with significant volume.

Although egg whites have low calorie and fat content, it is important to note that egg yolks are part of the egg that contains most of the nutrients, including vitamin B12, zinc, iron, selenium, and choline. While egg whites can help meet protein needs in a low-fat diet, most individuals can obtain more comprehensive nutritional benefits by consuming the whole egg as part of a healthy and holistic eating pattern.

Deer meat is rich in protein and contains various vitamins and minerals that are important for the body, such as selenium, iron, and vitamin B12. By consuming 3 ounces of deer meat, you can meet your daily vitamin B12 needs without deficiency. This vitamin is essential for the formation of red blood cells, nerve function, body metabolism, and DNA synthesis.