| Meat Nutrition Tips |
Meat Selection Tips |
| Choose very lean and lean meat choices whenever possible. Items from the high fat meat group are high in saturated fat, cholesterol, and calories and can raise blood cholesterol levels. | Weigh meat after cooking and removing bones and fat. Four ounces of raw meat is equal to 3 ounces of cooked meat. |
| Meats do not have any fiber. | Limit your choices from the high fat meat group to three times per week or less. |
| Dried beans, peas, and lentils are good sources of fiber. | Most grocery stores stock Select and Choice grades of meat. Select grades of meat are the leanest meats. Choice grades contain a moderate amount of fat, and Prime cuts of meat have the highest amounts of fat. Restaurants usually serve Prime cuts of meat. |
| Some processed meats, seafood, and soy products may contain carbohydrate when consumed in large amounts. Check the nutrition facts on the label to see if the amount is close to 15g. If so, count it as a carbohydrate choice as well as a meat choice. | "Hamburger" may contain added seasoning and fat, but ground beef does not. |
| Meal Planning Tips | Read labels to find products that are low in cholesterol and fat (5g or less of fat per serving). |
| Bake, roast, broil, grill, poach, steam, or boil these foods rather than frying. | Dried beans, peas, and lentils are also found on the Starch List. |
| Place meat on a rack so that fat will drain off during cooking. | Peanut butter in smaller amounts is also found on the Monosaturated Fats List. |
| Use a nonstick spray and a nonstick pan to brown or fry foods. | Bacon in smaller amounts is also found on the Saturated Fats List. |
| Trim off visible fat before or after cooking meat. |
|
| If you add flour, bread crumbs, coating mixes, fat, or marinades when cooking, ask your dietitian how to count it in your meal plan. | |
