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Beef, Pork &Lamb |
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Red meat arouses passionate discussion. Some health-oriented enthusiasts vow to give up red meat. Other people believe a life without steak is a sad, sad thing. Cheer up. Beef, pork, and lamb can each be part of spectacularly healthful way of eating. The trick, as always, is to understand balance.
Red meat is a rich source of many nutrients: iron, zinc, trace minerals, B vitamins, and protein. The fat in red meat, however, is saturated -- the kind that raises blood cholesterol. So the trick is to consume lean meat in moderate amounts. That way you get the taste and nutrition without the fat. Most of the saturated fat we get from meat comes not from small servings of lean steak and stir-fries but from high-fat hamburgers and processed meats such as luncheon meats.
So if you like red meat, the first place to start is buying good lean cuts. For beef, leans cuts include flank steak, round roast, round steak, and sirloin steak. Each cut has fewer than ten grams of fat per three-and-a-half-ounce serving. For pork, lean cuts include fresh ham and pork loins; for lamb, leg shanks and loin chops.
The next step is to make sure your total weekly consumption is moderate. How you achieve balance is personal matter. A serving of animal protein foods is two or three ounces per person. but if you really want a thick, juicy, six-ounce sirloin steak once in a while, let your self have it. If you have steak once a week, or once every two weeks, you'll be fine. Enjoy it.
If you want to enjoy red meat more often, though -- a few times a week -- you'll want to learn how to use more modest portions in filling, savory dishes. Our dishes take both approaches. The better we understand beef, pork & lamb, the better we can enjoy it while keeping our intake of carbohydrate and saturated fat low. Along the way, we can enjoy its unique tastes and take in a bounty of nutrients. |
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