List of Lean Red Meats
Dec 20, · Lean Red Meat Examples There are many types of lean red meat. For example, wild game like boar and venison are likely to be leaner than farmed beef and pork. However, these meats can be expensive and hard to obtain. Some lean red meats you're likely to find at the supermarket include pork loin and beef sirloin steak. Dec 14, · A Grocery List for Lean Meats on a Low-Carb Diet. On a low-carb diet, you need to include a source of protein with each meal. Meat is a suitable option because it contains many important nutrients, including iron, zinc and magnesium. When shopping for meats, select cuts with no visible fat and only a few grams of fat.
Protein is a nutrient essential for life. As an energy-yielding examplles, it is required daily in larger quantities than vitamins and minerals.
Functions of protein include forming cells as well as the structure of body tissues and muscles. Amino acids, the building blocks of protein, are used for manufacturing 32 degrees f is what in celsius hormones, enzymes and all antibodies. Many foods offer some protein; however, "complete" protein foods provide all nine essential amino acids, which are those you must obtain exaamples dietary sources.
Animal foods, such as red examplds, pork, game meats, poultry and fish, all are complete protein foods. Examples of specific cuts and types of red meats include ground round or sirloin, eye of round steak and beef tenderloin. Many game meats, such as bison or buffalo and venison, are leaner than cattle but still contain the same amount of high-quality protein, ounce for ounce, as beef.
Examples of pork products that are complete protein foods include center-cut pork chops, pork tenderloin and ham. All varieties of poultry are complete protein food sources, including chicken thighs, legs or breasts and turkey or duck breast. Fish and shellfish are lean complete protein foods that are particularly rich in essential minerals. Ezamples include shrimp, scallops, clams, tuna, salmon, halibut, whitefish, cod and swordfish.
According to MayoClinic. Eggs and dairy products are also animal-derived complete protein sources that provide all nine essential exaples acids. Eggs are protein-rich, but most of the protein is in the egg white. One egg, depending upon size, provides 6 to 7 grams of protein.
Fortunately, for individuals who follow a vegan diet, there are plant-based foods that are complete protein choices, including soy products and quinoa, a protein-rich whole grain. Soybeans form the basis of many processed soy foods, all of which are complete protein mezts, such as soy milk, tempeh, tofu, miso and edamame, or fresh green soybeans.
Soy protein isolate is a rae refined form of qre protein in which most of the carbohydrates have been mests. It may be used as a protein supplement in examplees form.
According to the Soy Foods Association of North America, one examplees or 1 ounce of powdered soy protein isolate provides 20 to 23 grams of protein. Quinoa, a whole grain with edible seeds, is another vegan-friendly complete protein food -- each cup of cooked uqinoa provides 9 grams of protein.
Michele Turcotte is a registered, licensed dietitian, and examplew certified personal trainer with the National Academy of Sports Medicine. She has more than 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning.
She has written freelance food and nutrition articles for Trouve Publishing Inc. Monitor the health of your community here. More Articles. List of Complete Protein Foods. Malnutrition and gastrointestinal and respiratory infections in children: a public health problem. The role of protein in weight loss and maintenance. Am J Clin Nutr. The influence of higher protein intake and how to get rid of boxelder bugs outside eating frequency on appetite control in overweight and obese men.
Omega-3 fatty acids. Encyclopedia of Dietary Supplements. London and New York: Informa Healthcare; Food and Drug Administration. Advice About Eating Fish. Updated July Protein adequacy Is primarily a matter of protein quantity, not quality: Modeling an increase in plant:animal protein ratio in French adults.
Department of Agriculture. Published April 1, National Library of Medicine. What are proteins and what do they do?. US Department of Agriculture. All about the protein foods group.
Meat, Poultry and Fish
Lean meats have less than 10 gm of fat per ounce serving. You can get lean meats from any type of animal, as certain cuts of meat like loins are leaner cuts of meat than others. Processed red meats are not usually considered lean, but white meats are almost always considered lean without the skin. Jul 15, · Examples of very lean white fish include cod, haddock, pollock, flounder, halibut, tilapia and orange roughy. These white fish generally have only 10–25% as much omega-3 fat as higher-fat. Nov 25, · Avoid: Processed meats. Cured meats, cold cuts, salami, and hot dogs are just a few examples of processed meats to limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your risk of colon cancer. These meats are often high in both sodium and saturated fats, Malkani says.
Meat can be considered extra lean if it has less than 5 gm of fat, 2 gm of saturated fat and 95 milligrams of cholesterol per 3. Lean cuts of beef or pork will often have loin or round in the name. Examples include top sirloin, top loin roast, pork tenderloin, bottom round steaks or eye round.
Chuck shoulder, flank steak or arm roasts are also lean. Choose these cuts of red meat for leaner options. Drain excess fat before eating to ensure leanest ground meat option. Chicken or turkey breasts are lean meat choices. Remember to take the skin off though, as eating the skin adds a lot of fat. Choose lean or extra lean ground chicken or turkey. Most seafood is considered lean, with the exception of some fatty fish. However, most fatty fish are a rich source of heart healthy omega 3 fatty acids.
Shrimp is also higher in cholesterol than the definition of lean meats from the USDA, but shrimp is low in calories and fat. See also: Is red meat bad for weight loss? Prime grade is considered the premium grade for beef, but also can have the highest amount of marbled fat. Marbled fat is hard to cut out because the fat is woven into the meat. While select and choice grades may be considered lower grade, they are usually lower in marbled fat content and a leaner choice.
Talk to a butcher at the grocery store for questions regarding meat quality, cooking times and lean meat sources. Farmers markets and local ranchers can also be a good way to purchase local meats from a knowledgeable meat source.
To make any meat leaner, you can simply cut off the visible fat before cooking. Trim the white visible fat that usually surrounds the meat to cut down on fat and calorie content. Processed red meats like hot dogs, bologna, sausages and bacon are high in fat and are harder to trim excess fat from.
Roasting, grilling, broiling or braising can help cut down the fat content of meat. These cooking methods help drain the fat off the meat. Stir fry meat in minimal added oil for a lower fat alternative to frying.
Marinate lean meat to add in flavor, and no one will miss the fat. This can also help make lean cuts of meat juicier and tenderer. Marinades can be made simply from a small amount of oil, an acidic ingredient like vinegar or lemon juice and seasonings from herbs or spices.
See also: How to cook healthier meals. Grass fed animals are usually leaner than animals eating a diet of corn. Choose grass fed meat over standard meat for leaner options and meat that is higher in omega 3 fatty acids. Wild animals also tend to be leaner than farm raised meats. Venison deer meat , antelope, bison or elk are examples of wild game that is lean. Lean meat is lower in saturated fats that other meats, which is beneficial for heart health.
Meats are a rich source of iron, magnesium, zinc and B vitamins. These nutrients help form new red blood cells, build strong bones and support immune health. Lean meats are a complete protein, providing all essential amino acids. Protein is the macronutrient highest in satiety, meaning high protein foods keep you feeling full the longest after eating. It is good to have variety in any food group, including proteins. Diversify your protein selections with lean red meats, white meat, eggs, seafood and vegetarian sources of protein like beans, nuts and soy.
See also: How to eat more protein without meat. Lean meats have less than 10 gm of fat per 3. You can get lean meats from any type of animal, as certain cuts of meat like loins are leaner cuts of meat than others. Processed red meats are not usually considered lean, but white meats are almost always considered lean without the skin. Grass fed or wild animals are leaner choices than commercially fed animals from feed lots.
To make any meat leaner, cut away excess fat before cooking and cook the meat so the fat drips away from the meat. Examples include grilling, broiling or roasting. References used in this article. Could you please let me know? I just got my gallstones removed and i want a healthier lifestyle now. Please recommend a low fat diet food to eat everyday. Here are some tips for picking out certain cuts of meat that are considered lean or extra lean.
Look for loin or round Lean cuts of beef or pork will often have loin or round in the name. These terms for lean meat are generally true for any other red meat like lamb or veal. Go for the white meat Chicken or turkey breasts are lean meat choices. Look at the grade Prime grade is considered the premium grade for beef, but also can have the highest amount of marbled fat.
Cut off the fat To make any meat leaner, you can simply cut off the visible fat before cooking. Cooking Method Roasting, grilling, broiling or braising can help cut down the fat content of meat. See also: How to cook healthier meals Grass fed or wild Grass fed animals are usually leaner than animals eating a diet of corn. Is Coconut Oil Healthy or Unhealthy? The Real Truth. Sardines Nutrition and Health Benefits.
Does the Steak and Eggs Diet Work? She teaches culinary nutrition classes at Kalamazoo Valley Community College. You can connect with Holly on LinkedIn. All articles are based on research evidence and are written by Certified Nutritionist and Fitness Experts.