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" Follow busy mom Kathy as she tries to slim down. Don&amp;#039;t miss her weigh-ins and her ups and downs following Ellie Krieger&amp;#039;s 12-week plan, Small Changes, Big Results.  Let&amp;#039;s hear it for low-fat protein! What else can make you feel full, longer, on fewer calories? I know I always feel more satisfied after a meal if I&amp;#039;ve eaten a few ounces of chicken breast, some yogurt, an egg, etc. In Small Changes, Big Results, Ellie notes that the recommended daily allowance (RDA) for protein is 50 grams for women and 63 grams for men. (She also says new research points to the possibility that many people over age 50 may not be getting enough protein. Researchers believe 70 to 100 grams of protein per day may be beneficial for older people, especially when it comes to maintaining healthy bones.)  Ellie suggests getting your protein from both veggie sources (like beans, soy, nuts and grains) and from animal sources (meat, poultry, fish, eggs and dairy). The key is making sure you get your animal protein without too much fat. I&amp;#039;m trying to find that happy medium by removing the skin from chicken, eating low-fat instead of full-fat yogurt, drinking skim milk and going for leaner cuts of meat. We had turkey sausages on the grill over the weekend. (That&amp;#039;s Randy \u2014 who injured his elbow while helping to coach Matt&amp;#039;s baseball team \u2014 manning the grill). I swear they were just as tasty as any pork sausages. What low-fat sources of protein are you adding to your food plan these days? Share your tips in &amp;quot;Comments.&amp;quot; \u2014 Kathy Sena "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/life/a41066/low-fat-protein-power-6574/>