The three main sources of calories are protein, carbohydrates and fat. Protein and carbohydrates both yield 4 calories per gram, while fat yields 9 calories per gram. Meat is a great source of both protein and fat while containing almost no carbohydrates. Fat content varies based on the type and cut of meat. Cuts of red meat often contain the highest amounts of fat, while fish and seafood are generally lower in fat. Fat content in pork and poultry varies.
Tips and Warnings
- Trim excess fat from meat to reduce fat content. Remove skin from poultry as well. If possible, buy organic vegetarian fed meat products because these products contain better nutrient and fatty acid profiles than corn fed animals. The American Heart Association (AHA) recommends adults consume at least two servings of fatty fish a week to ensure adequate omega-3 fatty acid intake.
- Raw meat can carry harmful bacteria and cause disease. Always wash hands and kitchen surfaces after handling raw meat. Mercury poisoning from excessive fish consumption is a concern for children and pregnant or nursing women. If you feel you may be at risk, consult your physician.
Things You'll Need
- Food scale
- Computer (with Internet Access)
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