Tip:
Highlight text to annotate it
X
How to Make Red Meat Part of a Healthy Diet. Red meat is a good source of protein, zinc,
and iron. Here are ways to take advantage of red meat's nutritional benefits while minimizing
potentially adverse health effects. You will need A butcher Restraint Creativity in the
kitchen and a kitchen scale. Step 1. Buy lean cuts of beef with minimal outside fat and
minimal marbling. Cuts from the loin are best. Ask your butcher for suggestions. Remember
the "10-4-4" rule: no more than 10 grams total fat and 4 grams saturated fat in a 4-ounce
serving. Step 2. Trim excess fat from beef before cooking. Trimming fat can reduce your
saturated fat intake by as much as half. Step 3. Don't buy processed meats or factory-ground
hamburger, which often contains extra saturated fat. Ask your butcher to custom-grind your
hamburger from lean cuts of beef. Step 4. Take it easy on the grill. Charring beef at
high temperatures produces carcinogens in the meat. Step 5. Limit red meat to 3- or
4-ounce portions, and don't eat more than 12 ounces total per week. Use a kitchen scale
so you know exactly how much red meat you’re consuming. Step 6. Be creative with your meals.
Make red meat an accent or a side dish instead an entree. Add small amounts to dishes like
stir-fry, salad, and soup. Step 7. Try a buffalo steak or burger. Buffalo is a healthy alternative
to beef because it has less fat, calories, and cholesterol than beef and has more protein
and iron. Did you know The average American eats nearly 200 pounds of meat, fish, and
poultry each year, 50 pounds more than in the 1950s.