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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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