Are You Increasing Your Meat Consumption?
The media has been bombarding us with nutritional information about the positive impact of increased protein consumption on our metabolism and on reaching our health and fitness goals. While most of these claims are pretty well founded in nutritional science, what should you watch for when incorporating more meats back into your diet?
First balance your diet. Don't eat just meat, or just one kind of meat. Balance each meal with a protein source and a fruit, vegetable, and/ or carbohydrate source. Eat a variety of protein sources. Incorporate different meat choices (such as chicken, fish, beef, pork, etc.) as well as alternative protein sources, such as nuts, legumes, and other vegetarian entrees. Try different recipes that incorporate a variety of food groups, as well as a variety of foods within the food groups. Every food has something unique to offer.
Next, when eating meats, take care regarding the fat content. In the near future, new labeling laws will be enacted to provide you with more information when selecting meats, but for now you can rely on the specified cut. Below are a number of beef cuts that have fewer than 300 calories and 10 gram of fat for a cooked 3 ounce serving. Remember to double the calories and fat if you are eating double the portion!
Finally, be sure to trim any visible fat from your meat. According to studies by Tufts University, a three ounce choice grade T-bone steak contains 174 calories and 3 grams of saturated fat, as long as it is carefully trimmed of fat. If you choose to consume even the very small ribbon of fat along the edge, these numbers jump to 274 calories and 8 grams of saturated fat, for the same 3 ounce portion!
Good choices for beef: (All contain fewer than 300 calories and 10 grams of fat per cooked 3 ounce portion.)
Round
Eye Round Roast, Select
Bottom Round Roast
Round Tip Roast, Select
Top Round Steak, Select
Short Loin
Top Loin Steak, Select & Choice
Short Loin, T-Bone Steak, Choice
Tenderloin
Rib
Rib Eye, Choice
Sirloin
Top Sirloin
Flank
Flank, all grades
Chuck
Arm Pot Roast, braised, Select
& Choice
