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Helping families eat well and be active Lean Meats Protein is an essential part of any healthy diet, but some sources are much fattier (and therefore higher calorie) than others. Here are some tips and suggestions to guide you toward those leaner cuts, as well as how to cook that protein in the healthiest way possible. 1. Remember Myplate: Try to keep each meal balanced, with ¼ of the plate comprised of a lean protein source 2. Look for lean cuts: In general, chicken, turkey and fish are going to be your leanest meats, but smart shopping can make these choices even healthier. Dairy Fruits Vegetables Grains Protein a. Chicken and Turkey: Breast is best! Dark meat and the skin of the bird are the fattiest portions, so try and stick with the breast. Make sure when getting ground poultry that it states either “low fat” or ground breast on the label. We feel that ground lean chicken is a great, flavorful choice for burgers, meatloaf, and any recipe that calls for ground beef. b.Fish: Very high in protein and a great source of unsaturated, healthy fat. 3. When choosing beef, make it lean: Forget what those celebrity chefs say, we live in the real world! Substitute out the fattier cuts of beef, and choose round, chuck, sirloin and tenderloin (also the leanest when it comes to pork). When using ground beef, always use the 90% fat free or higher. Also look for “choice” or “select” on the label rather than “prime”, as the latter has more fat. Remember: chicken, turkey, and fish are always much healthier choices, so when choosing beef, especially a fattier cut, make it an occasional treat instead of a regular staple. That includes bacon and sausage! 4. Cook it Right: a. Trim the Fat: This includes the skin. When roasting poultry, it is totally fine to leave the skin on, but remove this fatty layer before you put it on the plate. b. Low Fat Cooking Methods: Steaming, grilling, poaching, baking and broiling keeps the fat off, while sautéing or frying in oil (even olive oil) dramatically increases the fat content, suddenly making a healthy meal the calorie equivalent of fast food. c. Use marinades: This will tenderize the meat and add any flavor that may have been lost by removing the fat d. Skim and drain: If marinating or cooking meat in liquid (such as soups or stews,) let the meat soak for a day or so, then skim off the fat prior to cooking. After cooking, drain or blot off the fat to reduce the calories even more. e. Use your Spice Rack: Lightly seasoning lean meats with rosemary, sage, thyme or any of your favorite spices enhances flavor while keeping fat, salts, and carbs to a minimum. 5. Don’t forget about other sources of protein: Beans, nuts, tofu, seitan, tempeh and whole grains such as quinoa can be great sources of protein and aren’t just for vegetarians! There are some great brands of meatless “chicken” nuggets, patties, meatballs, and ground meat substitutes. These products have come a long way, and with an open mind, you and your family will be pleasantly surprised. The calorie reduction is astounding! 6. Check out our lean meat recipe section for some yummy ideas. ProHealthMD.com/HealthyMe