Eat red meat and still stay healthy!
Choosing the healthiest isn’t just about the fat content and red meat has had a lot of bad press recently.
Here’s how to make the healthiest choices.
Trim the fat. Just because its red meat doesn’t always mean it’s the fattest choice. Take your time and choose a lean cut and trim off any excess fat before cooking. A good cut of red meat can contain as little as 4-8g of fat per 100g.
The nicest to my mind and also the leanest beef cuts are chuck or sirloin steaks and tenderloin.
Leaner pork is tenderloin and also pork chops.
Although incredibly tasty and one of my personal favourites lamb is very fatty and generally should be avoided.
Skinned poultry has about 1-3g of fat per 100g and white meat (breast) contains less fat than poultries darker meat. I always leave the skin on whilst cooking to retain the flavour and keep it nice and moist but always remove it before serving.
Try to avoid processed meats.
The usual suspects and always a favourite, bacon, ham, sausages, salami and charcuterie are very often not only high in fat but also salt so do beware! For example, two traditional supermarket pork sausages contain 32.2g of fat and 1.8g of salt.
That equates to nearly half your daily recommended fat allowance and almost a whopping third of your salt allowance and can also contain something called nitrosamines which are curing chemicals which are known to be carcinogenic in high quantities so I would personally avoid at all costs!
If you can’t beat the urge, go for premium or organic versions which are produced without the nitrates and try to limit eating them to once a month.
I know organically reared meat can be expensive but if you can afford it I swear it tastes so much better, and studies have actually shown organic can be more nutritious and richer in healthy essential fatty acids. You can also rest assured that organic animals are only fed natural food and enjoyed a much nicer stress free life, bless em, and won’t have been fed genetically modified feed or injected with antibiotics.
Try an alternative.
Venison is an absolutely fab source of low fat protein and is extra rich in B vitamins and iron and contains more iron than beef for fewer calories. Venison is very often wild or farmed where the deer have plenty of room to roam. Rabbit (Hey, what’s up Doc?) is making a popular comeback and it’s worth asking your local butcher when he next has rabbit in as it’s lean, wonderfully tasty in a stew and an excellent source of protein, iron, selenium, folate and vitamin B12.
It’s always great fun to experiment with your food and give your taste buds a treat so go on, give it go!
Best wishes Garth.
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