Reducing Fat and Calories from the Meat Group

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Reducing Fat and Calories from the Meat Group

• The University of Georgia Cooperative Extension
  Service

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Nutritional Value of Meat

• Excellent source of protein
• Protein builds and repairs cells
• Most enzymes and hormones are proteins
• High in iron, zinc and B vitamins

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Second largest contributor of Fatto the American
Diet

• Portion sizes are important !
• Need 5-7 oz. of protein each day
• 3 oz. portion is about the size and thickness of
  the palm of the hand and takes up about ¼ of a
  dinner plate

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Lower-fat choices in the meat group

• Look for the words round loin and leg for
  low-fat cuts of beef, pork, and lamb
• Choose well-trimmed cuts of meat
• Buy choice or select grades of meat instead of
  prime
• Select low fat organ meats
• high fat chitterlings, sweetbreads, tongue
• low fat heart and liver

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Lower Fat Meat Choices

• Use the white meat of chicken and turkey
• Cook the leanest ground meat then drain and rinse
  
• Try lower fat versions of processed meats like
  lunch meat and sausage
• still high in sodium

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Food Preparation Methods Make a Difference in Fat
Content

• Bake, broil roast or grill to drain away grease
• Stir-fry with non-stick skillet and/or cooking
  spray
• Eat only the lean portion of meat

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Safety Considerations

• Cook well
• No rare meat especially for children
• Check inside of hamburgers
• Use meat thermometer

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Take Away Message

• Meat makes a valuable nutrition contribution to
  diets
• Select lean cuts
• Use low-fat preparation methods
• Control portion sizes
• Consider one new way to decrease the amount of
  fat and calories from meat