When you're packing a picnic or firing up the grill this summer, swap processed and fatty meats for healthy proteins.

5 Tips for Eating Healthy Protein

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.

3. Limit red meat-- and avoid processed meat such as bacon. Try fish, poultry, or beans instead.

4. Know your own protein needs. There is no one-size-fits-all recommendation for how much protein to eat every day. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day -- that's about 64 grams for a 160 pound adult. People with diabetes or early-stage kidney disease should limit their protein intake. Learn more

5. Balance carbs and protein. Cutting back on highly processed carbohydrates like white bread and white rice and increasing protein may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease.

More about choosing healthy protein