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Wednesday, February 16, 2011

Red Meat, Poultry & Fish Tips

Cut down on bacon and sausage.
  • Eat smaller amounts.
  • Try having breakfast without meat.
  • Don’t add bacon to sandwiches.
  • Try turkey bacon and turkey smoked sausage, but not too often—these are still high in salt (sodium).
  • Use small pieces of lean ham for seasoning or in recipes calling for bacon or sausage.
  • Pick healthier lunch foods.
  • For sandwiches, try these instead of hot dogs, bologna, or salami:
    • sliced lean beef, ham, chicken or turkey
    • water-packed canned light tuna (low salt/sodium)
    • low-fat cheese
    • peanut butter and jelly or banana
  • Try these other lunch ideas:
    • healthy leftovers
    • soups (low salt/sodium)
    • salads with oil and vinegar dressing
Cut down on beef or pork high in saturated fat.
  • Trim off extra fat.
  • Buy lean cuts like:
    • Beef: round, sirloin, loin
    • Pork: trimmed pork chops, fresh ham, shoulder, neckbone
  • Cook with olive, canola, or other vegetable oils.
  • Keep servings the size of a pack of cards (3 ounces).
Pay attention to how you prepare hamburger.
  • Choose extra lean or lean hamburger—darker red means leaner.
  • Try great-tasting ground turkey, which often has less saturated fat.
  • Grill hamburger patties, or brown the meat and drain off the fat.
  • Stay away from hamburgers with sauces and lots of cheese.
Eat more chicken and turkey.
  • Bake, broil, or barbecue chicken.
  • Add a little olive oil to keep the meat moist.
  • If you fry chicken, use olive, canola, or other vegetable oils.
  • Eat turkey instead of beef or pork.
  • Try using lean ground turkey or chicken (or lean ham) to season your vegetables.
Choose fish more often.
  • Try baked, broiled, or grilled fish.
  • When frying fish, use olive, canola, or other vegetable oils instead of shortening or lard.
  • Try some of the fish that have healthy fats, like canned light tuna, sardines, herring, canned or fresh salmon, or lake trout.
  • When you eat canned tuna, choose low-salt (low sodium), light tuna packed in water.
  • Some fish contain mercury, which can be harmful if eaten in large amounts. Fish with low levels of mercury include salmon, catfish, shrimp, and sardines.

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