Choose low-fat meats, poultry, and dairy products, and consume them in moderation. You need 50 to 60 grams of protein a day. However, most Americans consume more than that, most of it coming from red meat and poultry, which even when lean still contain a fair amount of fat. Experts now advise eating less animal protein and increasing protein intake from whole grains and legumes, which are low in fat. Many nutritionists recommend 2 to 3 meatless meals a week.
Fish is a good alternative because it is low in fat and calories, and high in protein.
Fish also contains a large amount of omega-3s, fatty acids that appear to lower risk of heart disease and stroke. Although shellfish contain cholesterol, they are lower in saturated fat than red meat. And it is saturated fat, combined with low fiber intake, that is thought to raise blood cholesterol levels. It is now thought that dietary cholesterol is a secondary factor. So you can eat shellfish in moderation.