Tips to Help You Make Wise Choices From The Meat & Beans Group
Go lean with protein:
- Start with a lean choice:
- The leanest beef cuts include round steaks and
roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
- The leanest pork choices include pork loin,
tenderloin, center loin, and ham.
- Choose extra lean ground beef. The label should say
at least "90% lean". You may be able to find ground beef that is 93% or 95% lean.
- Buy skinless chicken parts, or take off the skin
- Boneless skinless chicken breasts and turkey
cutlets are the leanest poultry choices.
- Choose lean turkey, roast beef, ham, or low-fat
luncheon meats for sandwiches instead of luncheon meats with more fat, such as
regular bologna or salami.
- Keep it lean:
- Trim away all of the visible fat from meats and
poultry before cooking.
- Broil, grill, roast, poach, or boil meat, poultry,
or fish instead of frying.
- Drain off any fat that appears during cooking.
- Skip or limit the breading on meat, poultry, or
fish. Breading adds fat and calories. It will also cause the food to soak up
more fat during frying.
- Prepare dry beans and peas without added fats.
- Choose and prepare foods without
high fat sauces or gravies.