Eat Healthy Meat and Beans

Tips to Help You Make Wise Choices From The Meat & Beans Group


Go lean with protein:

Eat Healthy Meat

  • 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 before cooking.
    • 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.