Which meats are good for you

Pork chop is also low in saturated fat per serving size. When consumed regularly, mega-3 fatty acids can help reduce your risk of chronic diseases. Look for fish canned in water or olive oil to limit your sodium intake per serving.

Main Menu. Retail View Our Weekly Ad! View Our Weekly Ad! Helpful Links Resources. Home Blog. Sirloin Steak Sirloin steak is both lean and flavorful — just 3 ounces packs about 25 grams of filling protein! Chicken Thigh A nutritious diet can consist of all parts of the chicken, not just the well-known chicken breast.

Tips for People Who Like Meat In general, red meats such as beef, pork and lamb have more saturated fat than skinless chicken, fish and plant proteins. One portion of cooked meat is three ounces. How to Eat Healthier Proteins Breakfast Add beans to breakfast tacos, scrambled eggs or a vegetable omelet.

Replace bacon and sausage with low-sodium, nitrate-free turkey or veggie bacon. Stir nuts or yogurt into cooked cereal. Enjoy nonfat or low-fat milk or yogurt. Lunch Slice up leftover chicken or turkey for sandwiches. Have a bowl of bean or lentil soup with added veggies. Eat a tuna sandwich on whole grain bread swap out some of the mayo with ripe avocado.

Make a chicken salad with leftover baked or roasted chicken. Dinner Grill, bake or microwave chicken breasts. Remove skin before cooking. Sprinkle fish fillets with lemon and salt-free seasonings and bake them. Wrap a whole fish in foil with lemon and onion slices; then bake or grill. Top your salad with beans, nuts, fish or skinless chicken.

Add beans to a soup or casserole. Make black bean burgers or garbanzo bean burgers from scratch. Shopping Tips Dried beans, peas and lentils are very inexpensive. Dried lentils cook quickly, while dried beans and peas require more preparation time. Look for no-added-salt or low-sodium canned varieties, or rinse beans before cooking or eating to remove excess sodium.

Choose fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. Low-sodium canned fish are also a healthy choice.

Tofu is found in the refrigerated section of the grocery store. Choose cuts of meat that have the least amount of visible fat. As a Registered Dietitian, I know that food gives us so much more than just nutrients.

I am driven to simplify nutrition messages, educate on all aspects of food and support Kiwis to develop a love of food that helps them stay healthy throughout their life.

Fund WCR. Diet, nutrition, physical activity and cancer: a global perspective. A summary of the third expert report. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Animal sourced protein meat and poultry and heart health: an Evidence Check rapid review brokered by the Sax Institute for the National Heart Foundation of Australia,.

International Agency for Research on Cancer. Lyon, France: World Health Organisation; Food groups and risk of coronary heart disease, stroke and heart failure: A systematic review and dose-response meta-analysis of prospective studies.

Crit Rev Food Sci Nutr. Ministry of Health. Wellington: Ministry of Health; National Heart Foundation of New Zealand. Dietary patterns and the heart: Backgound Paper. Auckland; Edit this entry. Wellbeing What is my BMI? Print this page.