Unless you are a vegetarian, meat will be the main source of protein and other essential nutrients like iron, but they are also high in saturated fats, which pose risk to our health when overeat. However there is a middle way which you can enjoy meat and meanwhile, minimize the negative impacts on the health. Check out the 8 tips how to prepare and eat meat for maximum benefits.
what is the right serving size? It varies from person to person. More meat means more fat and cholesterol, so size does matter. The healthy size for meat should be roughly the size of your palm.
Trim the fat before cooking:
Cut off the visible fat before cooking, peel off the skin from poultry, for it contains pure fat. If you want to add more flavor to the poultry, you can leave the skin on for cooking but remove it before eating.
Opt for white meat
Compared to red meat, white meat is leaner and has less fat. Chicken, turkey , fish provide good protein and don’t cause much health concern as beef and pork.
Use spice for marinating and cooking
Spice contains 0 calorie and fat, they give meat a healthy coating and enhance flavor . low-fat marinades are mixture of herbs and spices, also use wine, soy sauce for natural healthy taste.
Eat Meat but Drain the fat
Before serving meat , blot the fat with paper towel to remove the remained grease, especially ground meat and bacons.
Avoid processed meat
Processed meat has been proved to be linked with bowel cancer. Researchers also concludes that “each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%.” If meat is your staple food, go fresh. Keep in mind that eat meat which contains the least additives and sodium.
Healthy meat choice starts with shopping, choose extra lean ground meat , Lean-cut beef include sirloin and tenderloin steak. Lean pork or lamb includes tenderloin, loin chops and leg. The leanest poultry is white meat from the skinless breast.
Viewed as luxury thou, organic meat is the best choice for meat lovers. Grass-fed beef and pork, poultry raised in the humane environment. Plus grass-fed meat contains more Omega-3 fatty acids, which can help lower the risk of heart disease.