Article in English: Seafood and poultry are two excellent sources of protein. They’re also healthier options than other forms of meat protein because they’re generally lower in fat.  In addition to being a great source of protein, many seafood options, such as salmon, are also rich in omega-3 fatty acids, which are good for the heart.  Dark meat poultry is slightly higher in fat than white meat. You should also remove the skin from poultry before cooking because it’s loaded with saturated fat.  Pork tenderloin is another protein-rich white meat. It is less lean than poultry but still leaner than red meat. When you do have a dish that calls for beef, ensure that you use lean beef. Lean cuts are generally only 1g higher in saturated fat than skinless chicken, and they’re still a great source of protein. Some examples of lean cuts of beef include top round, sirloin, flank steak, and 93% ground beef. A 3.5 oz serving of lean beef has 10g or less of fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol.  In addition to a source of protein, lean cuts of beef also contain zinc, iron, and vitamin B12.  Look for the terms “loin” or “round” to help pick out lean cuts of beef. Milk, cheese, and yogurt are all good sources of dietary protein. Full-fat options can carry heavy calorie counts, though, so always opt for low-fat options (such as 1% or skim milk) to maximize the amount of protein while minimizing calories.  Dairy products are also a great source of calcium and many are fortified with vitamin D.  Try strained Greek or Icelandic yogurt for a higher protein snack. Each 6 oz serving has about 14g protein, compared to 10g in low-fat yogurt. If you’re looking to add more protein on a budget, eggs are one of the least expensive sources of protein you can find. The American Heart Association even says that healthy adults can safely add an egg to their diet every day. As with dairy products, you can also maximize protein while minimizing fat based on how you eat the eggs. Egg whites contain nearly 50% of the protein in the...

Summary in Vietnamese:
Bổ sung hải sản và thịt nạc vào chế độ ăn. Chọn thịt bò nạc. Tăng cường bổ sung sữa động vật ít béo. Ăn nhiều trứng. Bổ sung đậu vào chế độ ăn. Ăn nhiều đậu nành. Dùng các loại hạt làm món ăn nhẹ. Cân nhắc sử dụng thực phẩm chức năng hoặc bột protein.