How to choose lean meat.
There are four types of dietary fats: saturated, polyunsaturated, monounsaturated and trans fats. What distinguishes these fats is how they combine at the biochemical level. The structure of these fats affects how your body assimilates and uses them.
Polyunsaturated and monounsaturated fats are liquid, while saturated and trans fats are solid. Fats that are liquid at room temperature, such as olive oil, are more beneficial to our health. Solid fats, such as butter, are good in moderation, but can negatively affect our health if they are eaten in excess.
Different types of fats are found in many of the foods we eat. The richest dietary sources of saturated fats for many people are meat and dairy products. However, some sources are more beneficial to health than others, and the way each type of meat is cooked and served may affect its share in daily fat intake.
Fish and seafood
If you follow the consumption of saturated fats, fish is often a win-win option. Just avoid breaded or deep-fried dishes. Fish is also rich in omega-3 fatty acids, which can reduce the risk of heart disease and type 2 diabetes.
Shellfish
Cod
Flounder
Haddock
Salmon
Scallops
Shrimp
If you need something quick and convenient, try tuna in canned food or in bags (look for options in your own juice, not in oil). While fish is a favorite dish for dinner, it can also be easily added to a salad for extra protein.
If you dine out, fish is one of the meat dishes that you will often meet in batter and fried. Instead of fried fish dishes, give preference to baked, boiled, steamed or grilled.
Bird
Poultry is another lean option that you can cook at home or choose in a restaurant. As with fish, avoid breaded or fried options.
Chicken or turkey
Non-greasy sausage (in moderation)
The exceptions to poultry meat as a lean option are goose and duck, which are rich sources of saturated fats. However, duck fat contains less saturated fat than butter or beef fat.
Poultry is a very versatile meat. By itself, it is a natural choice for cooking, whether it is an oven, stove or grill. Leftovers can be eaten cold in salads or sliced for sandwiches, and even bones can be used as a base for soups and stews.
Like fish, chicken is also a popular meat for frying. Chicken sticks, nuggets and cutlets are often cooked with butter, butter and breadcrumbs, especially in fast food restaurants. Look for dishes with baked or grilled chicken.
Beef
Red meat may seem like a food to avoid if you're trying to lower your saturated fat levels, but the trick is to know how all the different options combine with nutritional value.
It is also important to keep an eye on your portions (regardless of whether you are cooking at home or dining out). As a rule, a portion of meat is about 80-100 g.
You can ask for lean cuts of meat when you are at the grocery store or at the butcher. Lean cuts of meat contain less fat and therefore less cholesterol.
Even if you choose a non-lean piece, you can easily cut off the excess layer of fat. If you're dining out, you may not be able to point to a leaner piece of meat, but you can certainly get rid of the fat yourself.
When choosing a cooking method, remember that options such as frying usually require the addition of fat, such as butter and vegetable oil, while baking, stewing and baking do not. Similarly, any sauces, waterings or seasonings that you add to meat change its nutritional value, adding not only carbohydrates, fats and calories, but also salt and sugar.
Pork
If you don't like chicken and fish or are just tired of them, pork may be another low-fat option. Pork is also an excellent source of low-fat protein. When you make a purchase, look for or ask for thinner pieces.
Although the total saturated fat content varies, you can also control it depending on how you cook pork. Some of the low-fat pork products include:
Boiled ham
Lean, well-sliced pork chops
Cutlets and fillets
If you want to reduce your saturated fat intake, it is best to avoid processed pork products with a high content of saturated and trans fats, as well as salt and additives.
With portion sizes in mind, if you're dining out, consider packing half the food to take home, as what you'll be served is likely to be more than one serving. For example, an additional portion of bacon after breakfast can be added to a salad later.
Lamb
If you like mutton, a well-trimmed leg of mutton is the best choice. One serving of lean leg of lamb on a bone weighing 100 g contains about 1.7 grams of saturated fat. Mutton is also a rich source of low-fat protein, as well as several important vitamins and minerals.
Like most types of meat, lamb can be used as a main dish. One of the main advantages of lamb is that it goes well with various flavors, such as mint, citrus, garlic and even coffee and vanilla.
Although lamb chops are the most popular dish, they tend to contain more fat. You don't have to give up the lamb completely— just save it for the cheetmill.
Veal
Veal or young cattle is another universal source of protein. Veal chop on bones with trimmed fat contains about 2 grams of saturated fat per serving weighing 115 g, which makes it one of the most fat-free options. Veal can be boiled, stewed, baked or grilled in the same way as chicken and steak, but its texture is also surprisingly well preserved in stews.
Cook the veal to 72 degrees Celsius (medium) to avoid drying out the meat. In addition, preserving a thin layer of fat will help to preserve its juiciness.
Game
In recent years, game has become increasingly popular as a healthy choice of lean red meat, and it can be found in specialized butcher shops.
Buffalo
Buffalo
Elk
Venison
Non—fatty pieces of bison, buffalo and elk contain less than 1 gram of saturated fat per 100 g serving. But stuffed game is usually more fatty - for example, a 100 g portion of minced venison contains about 3.8 grams of saturated fat per serving.
Ready-made meat dishes
Look for low-fat, sugar-free options and without additives or preservatives such as sodium nitrate. In fact, many brands have taken their most popular products and specially created versions of meat delicacies with a low sodium content.
Meat delicacies with a low fat content are a good source of protein. White meat, such as roast turkey or chicken breast, often contains virtually no saturated fat. Other options include:
Roast beef
Smoked turkey breast or ham
Unstressed, slow-cooked and Black Forest ham
Other protein sources
If you prefer to avoid meat, there are several non-meat protein options:
Beans
Tofu Eggs
If you are looking for meat substitutes that taste and texture like animal meat, you can try a variety of packaged varieties. Look for foods that are low in fat and sodium. Keep in mind that many "lean meat" options are soy-based, so if you're trying to avoid soy, you can choose other protein sources.
