Healthy menus and shopping strategies
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Whether you're watching your health or your weight, you can still enjoy beef on occasion. This guide points you to the leanest options.
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Meat and poultry can be part of a healthy-eating pattern. Choose lean cuts and prepare them using healthy-cooking techniques.
White whole-wheat bread may make it easier to add whole grains to your diet.
Antioxidants, such as vitamins C and E and carotenoids, may help protect cells from damage caused by free radicals. Other antioxidants include flavonoids, tannins, phenols and lignans. Plant-based foods are the best sources. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa.
Meat and poultry are rich in protein and other important nutrients. But they are also sources of unhealthy saturated fat. Choose lean cuts of meat and poultry. Lean cuts of beef include round, chuck, sirloin and tenderloin. Lean pork or lamb includes tenderloin, loin chop and leg. The leanest poultry is white meat from the breast with no skin.
The U.S. Department of Agriculture defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than 5 grams total fat and 2 grams saturated fat. Cuts that are considered extra lean include eye of round roast and steak; sirloin tip side steak; top round roast and steak; bottom round roast and steak, and top sirloin steak.
Ultraprocessed foods, such as frozen dinners, are staples for many Americans. Why do these convenience foods have a bad rep?