How to Make Red Meat Part of a Healthy Diet


How to Make Red Meat Part of a Healthy Diet. Red meat is a good source of protein, zinc,
and iron. Here are ways to take advantage of red meat’s
nutritional benefits while minimizing potentially adverse health effects. You will need A butcher Restraint Creativity
in the kitchen and a kitchen scale. Step 1. Buy lean cuts of beef with minimal outside
fat and minimal marbling. Cuts from the loin are best. Ask your butcher for suggestions. Remember the “10-4-4” rule: no more than 10
grams total fat and 4 grams saturated fat in a 4-ounce serving. Step 2. Trim excess fat from beef before cooking. Trimming fat can reduce your saturated fat
intake by as much as half. Step 3. Don’t buy processed meats or factory-ground
hamburger, which often contains extra saturated fat. Ask your butcher to custom-grind your hamburger
from lean cuts of beef. Step 4. Take it easy on the grill. Charring beef at high temperatures produces
carcinogens in the meat. Step 5. Limit red meat to 3- or 4-ounce portions,
and don’t eat more than 12 ounces total per week. Use a kitchen scale so you know exactly how
much red meat you’re consuming. Step 6. Be creative with your meals. Make red meat an accent or a side dish instead
an entree. Add small amounts to dishes like stir-fry,
salad, and soup. Step 7. Try a buffalo steak or burger. Buffalo is a healthy alternative to beef because
it has less fat, calories, and cholesterol than beef and has more protein and iron. Did you know The average American eats nearly
200 pounds of meat, fish, and poultry each year, 50 pounds more than in the 1950s.

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