Benefits of Choosing Lean Meats

When I adopted a healthier lifestyle, I began choosing leaner varieties and cuts of meat and measured portions. White-meat poultry and many types of seafood are naturally leanwhen the skin is removed and they are cooked without added fat. Chicken and turkey breast are especially lean. Heavily marbled (thin streaks of fat within the muscle) beef and lamb are high in fat and calories. Pork today is usually quite lean, depending onthe cut.

The Best Lean Meats and Cuts

Here are the types of meat and cuts I typically prepare:

  • Fish: halibut, salmon, haddock, cod, tilapia
  • Chicken: white meat (or breast)
  • Pork: pork loin, pork chops, sirloin, boneless top loin roast, bone-in sirloin roast, pork tenderloin
  • Beef: extra-lean ground beef, round, chuck, sirloin, flank, well-trimmed tri-tip roast, tenderloin
  • Turkey: white meat (or breast). Ground dark turkey thighsalso contain little fat.

As soon as I get home from the grocery store, I trim all visible fat from the meat, divide it into serving sizes using my scale to weigh it, and freeze. Oneportion of lean meat is 4 ounces raw and 3 ounces cooked. It is important to remove as much air as possible from freezer bags or containers when storing meat in the freezer to prevent freezer burn.Frozen meat should be used within six months.

If you have taken care to buy the right meat do not add a lot of extra fat when you cook it. For every tablespoon of oil you add to the cooking process you add over 100 calories. Here is a wonderful Turkey Burger recipe that can be used with anyground meat. Be sure to buy the extra lean.

Turkey Burgers

  • One pound of ground turkey provides 4 servings. Check the fat content, as ground turkey sold in tubes usually has a higher fat content.
  • 1 pound lean ground turkey
  • 1 egg
  • 1/2 medium onion, chopped
  • 1/2 large whole-wheat roll per serving

Seasoning of your choice

  • In a bowl mix ground turkey, egg, and onion. Add seasoning.
  • Shape into 4 patties. Grill or cook in a frying pan until brownedon bottom; flip over. Cover the pan with a lid and turn off theheat to allow turkey to continue to cook. Serves 4.

Note: I usually prepare ground turkey by dividing a poundinto 4 equal portions, forming them into patties, placing themin Ziploc bags, and freezing. Remove patties from the freezerand place in the refrigerator a day or two before you plan touse them.

Toppings might include:

  • Roasted peppers
  • Grilled or chopped onions
  • Raw spinach leaves
  • Lettuce
  • Tomatoes
  • Chopped red or green bell peppers

Tip The Scales In Your Favor

Learn about the small steps that make a big difference in your health, weight, and happiness.