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10 Ways to Get the Most Out of Proteins

Are you a steak and pota­toes kind of per­son? What about hav­ing chicken with that rice? Fish and chips? How do you know what meat you should be eat­ing, or how to choose healthy meats within each cat­e­gory? Here are 10 tips accord­ing to choosemyplate.gov and diabetes.org.

  • Check for the words “Lean” and “Select” so that you know you are get­ting less fatty meats.
  • Trim away excess fat. If you want to use a fatty meat, use it spar­ingly to enhance meals or eat lean meats more than you eat fatty meats. Also make sure you are not eat­ing more than you should; watch your por­tion con­trol. You only need 2–6 ½ ounces a day.
  • Mar­i­nate your lean meats so that they still have a tasty fla­vor, even with­out the fat. Leave the gravies and sauces alone, since they usu­ally add a lot of fat and sodium to the meal. Also avoid using bread­ing for the meats.
  • Cook your meat so that it removes most of the fat. This includes grilling the meat, broil­ing it, or bak­ing it. Doing this allows the grease and fat to melt off, leav­ing you with a deli­cious slice of meat that won’t con­tribute as much to your waistline.
  • In choos­ing beef prod­ucts, choose round beef prod­ucts, top loin and sir­loin, and shoul­der roasts. If you get ground beef, make sure it says that it is lean (at least 90% if you can find it).
  • In choos­ing pork meats, choose loins (includ­ing ten­der­loin) and ham.
  • Ground turkey meat is a good beef alter­na­tive because it usu­ally has less fat in it than beef.
  • When choos­ing poul­try, such as turkey and chicken, try to go for skin­less and bone­less meats.
  • Include fish, legumes, and nuts in your diet. Fish have healthy omega-3 fats in them, which are good for your heart, eyes, and brain. Salmon, trout, and her­ring are good choices.
  • If you are try­ing to avoid eat­ing meats, nuts and beans, such as pine nuts, black and kid­ney beans, gar­banzo beans, almonds, and wal­nuts are good choices.

 

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