Grocery Shopping: How to Stock a Healthy Fridge (cont.)
You can also buy egg substitutes, made mostly from egg whites. I prefer Egg Beaters brand because it seems to perform better in recipes. In egg-based recipes, it usually works well to use half real eggs and half egg substitute. One-fourth cup of Egg Beaters has 30 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, and 115 mg sodium (along with 15% Daily Value for vitamin A and folic acid, 10% for vitamin D, and 4% for vitamin E).
Meat and Poultry
With beef and pork, the key is to buy leaner cuts, trim any visible fat before cooking, and cook with as little fat as possible (and use olive oil or canola oil when you do add a little fat).
What are the leaner cuts of meat? Better choices in most supermarkets include:
And let your eyes guide you. With beef, the darker red the cut, the leaner it tends to be. (A lighter color means more fat and marbling.) The same rule does not apply to pork, but white fat and marbling is usually visible in the fattier cuts.
Here's what some of the leaner options add up to:
Poultry can be a lean choice, but not always. About half of the fat in chicken is in the skin, so take it off -- all off. Thigh meat has more fat and cholesterol than light meat, but it also has a little more iron, zinc, and vitamins E and B-2. Breast meat, though, has more vitamin B-3, vitamin B-6, and magnesium than thigh meat.
When buying ground turkey or chicken, check the label. Look for products with the same amount of fat or less than ground beef with 7% fat. Here are some comparisons:
The Deli Drawer
The sodium is pretty high in processed meats, but there are leaner choices, like turkey and chicken breast and lean ham. For lunch meats, look for 97% fat free on the label. For higher-fat deli meats, like salami and pepperoni, you'll find some 50%-less fat (or more) choices.
A few examples:
Hot dogs and franks are also high in sodium. But look for products with less fat and saturated fat, as well as those with added antioxidants (vitamins C or E as ascorbic acid, ascorbate or tocopherol, or P-coumaricband chlorogenic acids). Antioxidants help stop the formation of nitrosamines, which are known to have carcinogenic activity. Nitrosamines are formed during the breakdown of nitrates and nitrites, which are added to some processed meats.
Here are a couple of light hot dog choices:
When buying sausage and links, find products that have cut the extra fat yet still look and taste like "sausage." You'll find quite a few selections, such as:
Bacon, quite simply, is mostly pork fat. So if you want pork bacon, your only choice is center-cut bacon, which has 25%-30% less fat than typical bacon. Or try some of the better turkey bacons:
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