Meat does not necessarily have to be a dietary no-no; several types of meat, in moderation, are a good source of protein and other nutrients without overloading your diet with fat and cholesterol. Keep in mind that even the leanest cut of meat can be bad for you if it is prepared the wrong way. To keep fat low, use a light marinade or rub, remove any skin or fat on the outside of the cut, and prepare your meal on a grill to drain off any excess grease.
Turkey Breast
A 100 g serving, approximately 3 1/2 oz., of skinless, roasted turkey breast contains about 161 calories, with 4 g of fat. It contains an impressive 26 g of protein. These is the leanest cut of turkey. The same portion and cut with the skin adds an extra 33 calories and 4 g of fat, while switching to dark meat adds 71 calories and 9 g of fat.
Bison Sirloin
A 3 oz. serving of bison sirloin contains about 145 calories, and about 5 g of fat, making it one of the leanest red meats. It contains 73 mg of cholesterol and 24 g of protein. You can use bison in most recipes that call for beef -- keep in mind, though, that an extremely lean type of beef like bison will tend to dry out easily. Be careful not to overcook it -- slow cooking or stewing can help keep it moist.
Venison
Venison is another reasonably healthy red meat. A 3 1/2 oz. venison serving contains 159 calories and 3.3 g of fat. The cholesterol content is about 66 mg, and the protein content is 25 g. Venison can also dry out quickly if you don't cook it right, and is rather "gamey" tasting. This is generally not the case in high-quality, well-butchered venison, but preparing it as a curry or other strongly flavored dish can help make it more palatable to people who do not ordinarily like venison.
Chicken Breast
A 3 1/2 oz. serving of skinless, roasted chicken breast contains about 164 calories, with about 3.6 g of fat. The protein content is about 31 g and it has 85 mg cholesterol. Keep in mind that this is not the nutrition information of all chicken cuts and cooking methods, and certainly not of fried chicken. Chicken can be a nutritious meat if you skip the grease and batter with which it is so frequently prepared.
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