1 / 25

Choosing Lean Meats

Choosing Lean Meats. The Low Down on Lean Protein. Protein Group is the Meat and Beans Group Choose lean and low cholesterol products to get needed nutrients without unneeded fat. “Meat” Equivalents. All of the following count as meat and bean “ounce equivalents”:

bilderback
Download Presentation

Choosing Lean Meats

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Choosing Lean Meats

  2. The Low Down on Lean Protein • Protein Group is the Meat and Beans Group • Choose lean and low cholesterol products to get needed nutrients without unneeded fat

  3. “Meat” Equivalents • All of the following count as meat and bean “ounce equivalents”: • 1 ounce of meat, poultry or fish • ¼ cup of cooked dry beans • 1 egg • 1 tablespoon of peanut butter • ½ ounce of nuts or seeds

  4. Size differences CHEESEBURGER 20 Years Ago Today 333 calories 590 calories Calorie difference: 257 calories

  5. Lifting weights for 1 hour and 30 minutes burns approximately 257 calories* Increased cheeseburger size: 257 more calories *Based on 130-pound person

  6. Size differences SPAGHETTI & MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie difference: 525 calories

  7. Housecleaning for 2 hours and 35 minutes burns approximately 525 calories* Increased spaghetti and meat ball size: 525 more calories *Based on 130-pound person

  8. Choose Lean Protein • Extra lean ground beef - Try 93% or 95% lean • Lean beef cuts such as round steak, roasts, top loin, top sirloin and chuck shoulder and arm roasts. • Boneless, skinless poultry cuts such as chicken breasts or turkey cutlets

  9. Choose Lean Protein Cont’d • Lean pork cuts such as pork loin, tenderloin, center loin and ham. • Lean or low-fat turkey and chicken

  10. Choose Lean Protein Cont’d • Pay very close attention to ground meats – beef and pork!

  11. Tips for Preparing Lean Protein • Before cooking: • Trim away visible fat from meat and poultry • Remove chicken skin

  12. Don’t Forget Food Safety! • Avoid cross-contamination – wash surfaces, cutting boards, utensils and hands • Wash with hot, soapy water then air dry or pat with paper towels • Cutting boards - Use non-porous surfaces like acrylic or glass • Sanitize surfaces with one tablespoon of liquid chlorine bleach per gallon of water. • Replace cutting boards when cuts and crevices become deep.

  13. Cuts of Meat - Beef

  14. Cuts of Meat - Pork

  15. Cuts of Meat - Poultry

  16. Tips for Preparing Lean Protein • Broil, grill, roast, poach or boil instead of pan or deep frying

  17. Don’t Forget Food Safety! • Cook meat thoroughly. • Let large cuts of beef & pork rest for 3 minutes before eating.

  18. Tips for Preparing Lean Protein • Drain off fat when cooking

  19. Tips for Preparing Proteincont’d • Skip or reduce breading on meats, poultry and fish. • Skip or reduce high-fats sauces or gravies added to meats • Prepare beans and peas without adding extra fat

  20. Tips for Preparing Proteincont’d • Use dry beans or peas as a main dish or side dish with meals • Eat nuts as a snack or to replace other proteins in dishes.

  21. Daily Recommendations* * For those who get less than 30 minutes of physical activity

  22. Daily Recommendations* * For those who get less than 30 minutes of physical activity

  23. “Meat” Equivalents • All of the following count as meat and bean “ounce equivalents”: • 1 ounce of meat, poultry or fish* • ¼ cup of cooked dry beans • 1 egg • 1 tablespoon of peanut butter • ½ ounce of nuts or seeds * Remember: 3 oz of meat is about the size of a deck of cards

  24. Summary:Why meat, fish and eggs ? • These are foods rich in protein with a high biological value, with minerals and B vitamins. • Lean meat and fish are preferable over fatty cuts. • It is best to grill them, steam them, or cook them with very little fat • Practice food safety • Daily amount: 2 portions

  25. For Additional Information • Visit http://www.choosemyplate.gov/index.htmlto personalize your food plan • Visit http://fcs.tamu.edu/food_and_nutrition/family-nutrition/index.php for additional information on foods and nutrition Edited by: Vincent Mannino, County Extension Director – Fort Bend

More Related