Choosing the Best Meat for Healthy Eating

When it comes to healthy eating, choosing the right meat can feel like navigating a maze. With so many cuts, varieties, and options available, it’s easy to get lost in the selection. But don’t worry—whether you’re grilling, roasting, or stewing, you can enjoy delicious and nutritious meat without overindulging in unhealthy fats or cholesterol.

Lean Is the Way to Go

When shopping for meat, the first rule is to opt for lean cuts. Lean meats are lower in saturated fat, which can contribute to high cholesterol and heart disease when consumed in excess. Good choices include:

• Chicken or turkey breast – These are some of the leanest options available. Just be sure to remove the skin, as it contains a lot of fat.
• Pork tenderloin – This is a lean cut that’s great for roasting or grilling.
• Beef sirloin – While beef tends to be fattier, leaner cuts like sirloin and round steaks are excellent choices.
• Fish – Fatty fish, such as salmon, trout, and sardines, are high in omega-3 fatty acids, which are excellent for heart health. And don't forget about white fish like cod and tilapia, which are lean but still packed with protein.

When buying ground meat, look for options that are labelled as “lean” or “extra lean.” Ground turkey or chicken is also a great alternative to higher-fat ground beef.

Go for Grass-Fed or Free-Range

If you’re going for beef or poultry, consider buying grass-fed or free-range options. These meats tend to have lower fat content and are higher in beneficial nutrients like omega-3s, vitamins, and minerals. Grass-fed beef, in particular, has a more favourable fat profile, with more heart-healthy fats and less saturated fat.

While these options may cost a little more, they’re a great choice if you’re looking to make your meals more nutritious while keeping your health in mind.

Fish: A Fantastic Source of Protein

Fish is one of the best sources of protein, and it’s full of nutrients that benefit your heart and brain. As mentioned earlier, fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help lower cholesterol and reduce the risk of heart disease.

If fresh fish is out of your budget, frozen fish is an excellent alternative. Just make sure to check the label for added sodium, as some frozen fish is preserved with extra salt. And if you’re worried about bones, don’t fret—frozen fish fillets are often boneless and ready to go.

Meats in Moderation

While meat is an important source of protein, iron, and other nutrients, it’s also important not to go overboard. Eating too much red meat, particularly processed meats like bacon, sausage, and hot dogs, can increase your risk of chronic diseases like heart disease and cancer.

Instead, try to limit red meat to a few times a week and fill in the gaps with plant-based proteins like beans, lentils, and tofu. These can provide a wealth of nutrients and fibre, which meat often lacks.

Healthy Cooking Methods

How you cook your meat matters just as much as the cut you choose. Try to avoid frying meat in large amounts of oil, as this adds unnecessary fats and calories to your meal. Instead, consider healthier cooking methods such as:

• Grilling – This method lets the fat drip away, leaving you with leaner meat.
• Baking or roasting – These methods help preserve the nutrients while requiring little or no added fat.
• Slow cooking – A slow cooker can be a great way to make tougher cuts of meat tender and flavorful without extra fat.

If you’re using oil, choose healthier options like olive oil or avocado oil, both of which are high in monounsaturated fats—good fats that support heart health.

A Little Variety Goes a Long Way

Variety is key to a healthy diet, and the same goes for your protein sources. While chicken and fish are great staples, don’t be afraid to try different meats like lamb, bison, or even game meat like venison. These can provide different flavours and nutrients that keep your meals exciting and nutritious.

Remember to mix in plant-based proteins as well. Tofu, tempeh, and edamame are excellent protein-packed options for anyone looking to reduce their meat consumption without sacrificing flavour or nutrition.

Final Thoughts

Choosing the right meat is about balance. Lean cuts, healthy cooking methods, and a mix of protein sources will help you enjoy tasty, nutritious meals without compromising your health. And while it's great to enjoy a good steak or a hearty roast from time to time, focusing on lean proteins and fish will support your heart health, keep your weight in check, and give you the energy to enjoy life to the fullest.

Next up in our healthy eating series: Healthy Eating for a Healthy Body—where we’ll discuss how to balance all your food choices to maintain a healthy body and lifestyle!

Check out the following web page: National Institute on Aging – Healthy Eating
Discusses protein choices and their importance in a senior's diet.
🔗 https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet