For many Americans, meat is the main source of protein throughout the day. The 2020-2025 Dietary Guidelines for Americans suggest: 5 1/2 ounces protein food Aim for 2,000 calories per day, highly dependent Depending on your weight, age, gender, physical activity level and other factors.
1 ounce equivalent protein 1 ounce meat, 1/4 cup cooked beans, 1 egg, 1/2 ounce nuts, and so on. The USDA recommends consuming a variety of protein sources. Here’s what you need to know the next time you choose meat.
What is the healthiest meat?
According to a registered dietitian Amy Goodson, The healthiest meats are red meats. According to USDA standards, this is a 3.5 oz cut. less than 10 grams of fat Less than 4.5 grams of saturated fat.
The World Health Organization recommends that 30% or less Your total caloric intake should come from fat, with less than 10% from saturated fat and less than 1% from trans fat.
But even though red meat is recommended, high-quality protein provides the important nutrients your body needs, says Goodson. Balance is more important than that.
What is high quality protein 9 essential amino acids (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine) These are not made by our body. These are usually animal foods, but some plant foods, such as quinoa and soy, are also high-quality proteins.
“This helps you feel full faster and stays full longer,” says Goodman. “The point is that they are serious about distributing protein consistently throughout the day, rather than taking[protein]once a day.”
Different types of meat have their own nutrients, contains different levels Iron, zinc, selenium, phosphorus, sodium, magnesium, potassium, riboflavin, vitamins B12, B6 and other vitamins and minerals.
“You can get essential nutrients with more fat or less fat, but with more fat, you’ll have more calories,” says Goodson.
Ultimately, Goodson says it’s all about balance, taste and affordability. she is referring to 80 vs 20 rule, Alternatively, you choose nutritious foods 80% of the time, but recognize your body’s desire to eat less nutritious foods (such as desserts or high-fat foods) the other 20% of the time.
“I think a lot of the best thing is to ask yourself, ‘What kind of nutrients am I getting?'” Does it meet my taste preferences? Will it fit your budget? says Goodman. “Then, of course, the real work of what to put on that plate begins.”
Healthiest Deli Meat:Consider These Options For Your Next Sandwich
What’s the healthiest way to eat meat?
From the moment you pick up a package of meat at the store, to the moment you stare at your plate, there are certain tricks you can use to cook your meat in the healthiest way. Goodson suggests:
- Beware of Marble
White lines running through the meat (often steak) give it a marbling appearance. the white part is intramuscular fat, Or the fat inside the meat instead of the fat outside the meat. Goodson recommends choosing cuts that are low in fat and marbling.
- Choose lean meat that is at least 90%
The USDA recommends choosing meats that are at least 90% lean, but your store may have more options. 93% or 95% lean.
You can also look for beef labeled “Choice” or “Select,” Goodson said, which has less fat than meat labeled “Prime.”
- cooking techniques
Goodson recommends choosing “low-fat cooking methods,” such as grilling, roasting, or grilling, rather than frying. This removes excess fat from the oil during cooking, especially since meat already contains fat.
Especially when cooking meat, especially minced meat, you need to be sure to drain the fat from the pain. No one wants a greasy dish, and you don’t want extra fat, says Goodson.
You can also experiment with seasonings. If you want to lower your sodium intake, try marinating your meat with herbs like rosemary or thyme instead.
- Remove visible fat anteriorly and posteriorly.
If you have leaner meat, focus on the fat on the outside of the meat and cut off excess fat before or after you cook the meat.
- portion size
“I’m a strong believer that all foods are compatible, but some foods need to be compatible in small amounts,” says Goodson. “It could be evaluating the redness of the meat you’re eating. It could also mean choosing a smaller portion.”
- what does your plate look like?
Choosing red meat is part of a healthy diet, but it’s more important to think about it in the context of your daily diet. Goodson calls this a “whole plate perspective.”
“If you decide to share a ribeye with your spouse at dinner, you might cut back on saturated fats during the day,” says Goodson. “We balance our intake throughout the day.”
It also accompanies the meat on the plate. Try pairing meat with roasted vegetables, salads, rice, quinoa, or other nutrient-dense foods.
Goodson cites hamburgers as an example. Along with the meat, you can also add whole grain buns, cheese, lettuce, tomatoes, onions and mashed avocado for a creamier finish.
“Literally every food group is included in a burger,” says Goodson.
Is red meat good for you?
associated with red meat cardiovascular diseaseBut Goodson says not all red meat is the same. Despite the misconception that lean and red meat are two categories of meat, Goodson says there are more than 30 parts of beef that the USDA recognizes as red meat.
If the red meat is lean, the difference is slight.
“If you compare 3.5 ounces of chicken to 3.5 ounces of lean beef, the difference is only about 1.5 grams of fat,” says Goodson.
The Mediterranean diet, which favors poultry and seafood over red meat, has been ranked #1 on U.S. News & World Report’s Best Diets list for six years in a row.However, a 2018 study found that it contained lean and unprocessed red meat. incorporated into the Mediterranean diet It may improve the risk of cardiometabolic disease.
Wait what?:What is pepperoni actually made from?
Find more health tips for your daily diet.
Want to know more?We will be happy to serve you
USA TODAY surveys the questions you and others have every day. From “Time to bake chicken breasts” to “Can dogs eat grapes?” From ‘How to remove ticks from your dog’, we strive to find answers to the most common questions you ask every day. Visit the “Curious” section to see what else you can answer.
