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Choosing Lean Meats

Learn to choose lean meats and proteins for a healthy diet. Discover calorie differences and ways to prepare lean protein effectively. Get daily recommendations and essential food safety tips.

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Choosing Lean Meats

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  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

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