The high fat content in meat gives it the reputation of being an unhealthy, fattening food. Any food is fattening when you exceed your daily caloric requirements, which you can do eating just one meal with an American-size portion of meat. Making wise choices will allow you to eat meat without fear of gaining weight or developing health problems, and to continue enjoying a favorite food and receiving its many health benefits.
Meat Choices
Marbled beef, such as ribeye and porterhouse steaks, is tastier, but it is also more fattening because of its higher fat content. Beef with a lower fat content includes tenderloin, round steak, sirloin tip, flank steak, extra lean ground beef and chuck. Choose lean pork products, such as pork tenderloin and boneless top loin chop, or lamb products, such as leg of lamb, loin chops and tenderloin. Read labels and choose meats with 90 percent or higher lean meat content.
Use Less Fattening Cooking Methods
Use low-fat marinades containing herbs, spices, wine, soy sauce or lemon juice to help meat with a lower fat content retain its moisture during cooking. Place meat on a rack to keep it from reabsorbing fat that drips off during the cooking process. Roast, broil, grill, bake or sauté your meats and drain the fat from the pan after cooking. To remove additional fat, blot cooked meat with paper towels.
Watch Portion Size
MedlinePlus recommends eating a daily maximum of 6 ounces of cooked protein, which includes meat, fish, or poultry without skin. A 3-ounce portion of meat is equal to the size of a deck of cards. Protein foods that equal 10 to 35 percent of daily calories are enough to satisfy an adult’s protein requirement, according to MayoClinic.com. This amount is the equivalent of 50 to 175 grams of protein, or 1 3/4 ounces to 6 ounces per day.
Health Benefits in Meat
Your body does not store the protein needed for the healthy functioning of cells, organs and tissues in your body. Meat provides a natural source of protein, B vitamins, iron and zinc. Dietary fats, including those found in meat, help with the absorption of fat-soluble vitamins A, D, E and K. However, these nutritional benefits do not make meat a healthy food.
Health Risks of Red Meat
High-fat animal products, such as meat, increase your intake of saturated fats and cholesterol, and they raise your risk of developing heart disease, cancer and diabetes. If possible, limit your consumption of meat. When preparing your daily meals, replace meat with other sources of protein, such as eggs, beans, vegetables, grains, soy products, nuts and seeds. According to a study published in “PLoS Medicine,” excessive consumption of red meat increases the risk of colorectal, lung, esophageal and liver cancer. Eating less red meat and processed meats reduces your chance of exposure to these diseases.
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