Protein is a complex molecule made up from chains of amino acids. Protein is important for growth and maintenance of muscles, skin, hair and nails as well as for the formation of hormones, enzymes and antibodies. Good sources of Protein are fish, poultry, meat, egg, legumes (lentils, peas, beans e.g. soybean and its products), milk and dairy products.
Some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, chicken and fish also contain as much saturated fat as lean cuts of beef and pork. Red meat contains other nutrients like protein, iron and zinc that are important for health. So, instead of totally excluding red meat, choose leaner cuts such as beef eye of the round and top round. Remember to have a variety of protein sources, such as meat, poultry, egg, legumes, seafood with fish taken more frequently.