Tips About Meat, • You don't have to eliminate red meat, or any one meat, from your diet. Lean, trimmed beef is low in fat and supplies important amounts of minerals such as iron and zinc. • Choose leaner types of meat: * beef-round, loin, sirloin, and chuck arm steaks or roasts, especially "select" grade cuts (often labeled in supermarkets as "lean") pork tenderloin, center loin roasts and chops *veal-roasts and chops * lamb-leg, loin roasts and chops, and foreshanks * chicken and turkey, especially light meat * most fish; choose tuna canned in water when available * shellfish • Try substituting ground turkey or chicken for ground beef in casseroles and other dishes. • Try dishes made with dry beans and peas as occasional alternatives. Dry beans and peas are low in fat and provide protein and minerals similar to lean meat, poultry, and fish. They also provide dietary fiber. • Limit your use of processed meats such as hotdogs, sausage, and luncheon meats. They are usually high in both sodium and fat. Choose more lowfat or lower salt versions. • Keep the fat and sodium content low when you prepare meats: * trim visible fat and remove the skin from poultry * broil and bake instead of fry * place meat on a rack when cooking so fat can drain away from the meat * cook with no added fat in nonstick pans * baste meats with unsalted broth, tomato juice, or fruit juice instead of fatty drippings, or marinate before cooking * cool stews and soups before serving so you can skim fat off the top * limit sauces and gravies that are high in saturated fats, such as cream sauce |