When it comes to selecting the best meat for your diet, you need to consider the entire package. Meat is an important source of protein, iron, zinc and B vitamins. Some meat can be high in saturated fat, the fat that raises blood cholesterol levels. Your best meat choices should be high in essential nutrients and low in saturated fat.
Beef Eye of Round
Beef eye of round meets the criteria for a healthy cut of meat. It is low in total fat and saturated fat, and high in protein, iron and zinc. A 3 oz. roasted portion contains 138 calories, 25 g of protein, 3.5 g of total fat, 1.2 g of saturated fat, 2.07 mg of iron and 4.26 mg of zinc. Beef is also a good source of many of the B-vitamins, including thiamine, riboflavin, niacin, vitamin B-6, pantothenic acid and vitamin B-12. However, you should limit your intake of beef and other meats such as pork and lamb to less than 18 oz. per week, according to the Harvard School of Public Health. High intakes of these types of meat can increase your risk of colon cancer.
Pork Tenderloin
Pork tenderloin also makes a healthy choice. A 3 oz. portion contains 122 calories, 22 g of protein, 3 g of total fat, 1 g of saturated fat, 0.98 mg of iron and 2.06 mg of zinc. It can also help you meet your B-vitamin needs. A high intake of saturated fat increases blood cholesterol levels and your risk of heart disease. You should limit your daily intake to less than 10 percent of your calories to reduce your risk. For example, if you follow a 2,000-calorie diet, you should limit your intake of saturated fat to less than 22 g a day.
Lamb Chops
Lamb chops are also considered a lean cut of meat, but are higher in fat than both the beef eye of round and pork tenderloin. A 3 oz. portion of a broiled, boneless lamb chop contains 160 calories, 24 g of protein, 7 g of total fat, 2.7 g of saturated fat, 2.1 mg of iron and 4.4 mg of zinc.
Turkey Breast
White meat turkey is actually a leaner cut of meat than chicken. A 3 oz. portion of roasted turkey breast contains 133 calories, 25 g of protein, 3 g of total fat, 0.9 g of saturated fat, 1.2 mg of iron and 1.7 mg of zinc. The Harvard School of Public Health says poultry, such as turkey, is one of the best sources of animal protein. Including more poultry in your diet, in place of red meat, can reduce your risk of heart disease.
Salmon
Although it is debatable whether to consider fish a meat, salmon, like poultry, is also considered one of the best sources of animal protein. In addition to being a good source of protein, iron and zinc, salmon is also high in omega-3 fatty acids, which can help lower both blood cholesterol and blood pressure. A 3 oz. portion of cooked Atlantic wild salmon contains 155 calories, 22 g of protein, 7 g of total fat, 1.1 g of saturated fat, 0.9 mg of iron and 0.7 mg of zinc.
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