Chicken and fish have less saturated fat than most red meat



Chicken and fish have less saturated fat than most red meat. The unsaturated fats in fish, such as salmon, actually have health benefits. Omega-3 fatty acids, found in fish and some plant sources, may reduce the risk of cardiovascular disease. Beans don’t contain cholesterol, only animal products do. There are many types of beans – pinto, kidney, garbanzo, soybeans, etc. – and they’re all good for you. Put lentils, split peas and black-eyed peas on the list, too! None of them have cholesterol unless they’re prepared with meat (such as pork and beans) or with lard (such as refried beans). Tips for People Who Like Meat It’s OK to eat red meat as long as you limit the amount. Fish (3.5 oz./serving) should be eaten at least twice per week, preferably fish high in omega-3 fatty acids, such as salmon, trout and herring. Use the tips below to lower the amount of saturated fat and cholesterol you get when you eat meat. One portion of meat is about the size of a deck of cards or three ounces. Choose lean cuts of meat. Lean cuts usually contain the words “round,” “loin” or “sirloin” on the package. Trim off as Fish Machine Manufacturers much fat as you can before cooking, and pour off the melted fat after cooking. Use healthier cooking methods: bake, broil, stew and grill. How to Use More Chicken, Fish and Beans Breakfast Sprinkle chopped, unsalted almonds, peanuts or walnuts on your oatmeal or cereal. Make scrambled eggs or omelets using 1 egg yolk for every 2 egg whites, or use cholesterol-free egg substitutes. Prepare soy-protein meat substitutes (low-sodium) for bacon and sausage. Lunch Slice up leftover chicken for sandwiches. Have a bowl of low sodium bean or lentil soup. Eat a tuna sandwich (with just a little low-fat mayonnaise or skip the mayo and mix tuna with a ripe avocado). Make a chef’s salad with leftover chicken, low-fat, low sodium cheese and hard-boiled egg whites. Have a seafood salad. Dinner Grill, bake or microwave chicken breasts. Remove skin before cooking. Sprinkle fish fillets with low-fat Italian dressing, and bake them. Wrap a whole fish in foil with lemon and onion slices; then bake or grill. Add beans, unsalted nuts or low-fat, low sodium cheese to your salad. Make low sodium bean soup or a casserole. Make black bean burgers or garbanzo bean burgers from scratch. Many people choose not to eat meat for religious reasons or because of other concerns, including health. You can get all the nutrients your body needs without eating meat. For people who don’t want to eat meat (or much meat), there are many healthy ways to get enough protein.