Meat & Vegetables in the Diet

While the U.S. Department of Agriculture Dietary Guidelines advises Americans to "emphasize" fruit and vegetables, it also lists lean meat as part of a healthy diet. Additionally, for whatever type of food you eat, it recommends items "low in saturated fats, trans fats, cholesterol, salt...and added sugars." Despite the prohibitions, the guidelines leave you plenty of choices from a wide range of meats and vegetables.

Meat

Generally, the Dietary Guidelines caution Americans to choose lean cuts of any meat. Do this by comparing the labels on meat packages or by observing the amount of marbling, or streaks of fat, running through the meat. Choose the leanest hamburger based on the percentage of fat listed on the label. Always remove the skin from poultry, and choose cooking methods that use less rather than more fat, such as poaching or broiling rather than frying.

Additionally, the guidelines warn against poultry and pork that contain a high salt solution added to tenderize the meat. You will see words like "self-basting" on these products. To keep within healthy calorie counts, limit meat servings to 5 ounces.

Processed Meat

While the Dietary Guidelines caution consumers about the high salt in processed meat like hot dogs and lunch meat, they do still include them on their list of meats. However, a 2010 study by doctors from the Harvard Medical School and Brigham and Women's Hospital in Boston, Massachusetts, found that consumption of processed meats is linked to higher rates of coronary heart disease and diabetes.

Vegetables

Get the vitamins and minerals you need by eating a diet that includes a wide variety of different types, and different colors, of vegetables. According to the Dietary Guidelines, you will get benefits whether you eat vegetables or drink 100 percent vegetable juice.

Choose vegetables from the five vegetable groups listed in the guidelines: dark green vegetables such as broccoli, spinach and dark green lettuce; orange vegetables such as carrots, sweet potatoes and winter squashes; starchy vegetables such as corn, peas and potatoes; dry beans and peas such as beans, lentils and tofu. The last group includes other vegetables such as asparagus, beets, cucumbers, green beans, mushrooms, tomatoes and onions.

Vegetable Tips

Choose easy ways to get the five recommended daily servings of vegetables; use the microwave for quick cooking and buy precut and prewashed vegetables. Additionally, the Dietary Guidelines advises increasing potassium in your diet by eating sweet potatoes, white potatoes, cooked tomatoes, spinach and winter squash.

References

• United States Department of Agriculture: Dietary Guidelines
• United States Department of Agriculture: What Foods Are Included In The Meat, Poultry, Fish, Dry Beans, Eggs, And Nuts (Meat & Beans) Group?
• American Heart Association: Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. A Systematic Review and Meta-Analysis
• United States Department of Agriculture: What Foods Are in the Vegetable Group?
• United States Department of Agriculture: Tips to help you eat Tips to Help You Eat vegetablesegetables