Buying lean cuts of meat
Fat - The Basics
Tony, our head dietitian, explains, “Meat provides the most easily absorbed form of dietary iron. It is also a rich source of the good quality protein required for bodily repairs”.
“Meat is very variable in fat content, but removing the visible fat can reduce the fat content to less than 10%. Fat contains more than twice the number of calories in protein (fat contains 9 calories per gram, as opposed to 4 calories per gram of protein or carbohydrate)”.
“So lean meat (much higher in protein than fat) is therefore lower in calories than meat with visible fat. So get into the habit of choosing the leanest mean you can find”.
Interesting Fat Fact:
Only 46g of protein a day is required by the average male for health – this is approximately the amount of protein in 5½oz (160g) of cooked lean rump steak, canned tuna or steamed chicken (we encourage you not to eat red meat on more than 3 meals a week).
Fat and The Nutrition Card®
1 Nutrition Card® portion of meat in your meal plan is 100g (3½oz) – this is approximately the size of a deck of playing cards.
Common Fat Myths and Misconceptions
- “Red meat is bad for the heart” – Lean red meat, cooked without fat and consumed in moderation (e.g. 3times a week), makes an important contribution to health and wellbeing. Apart from providing protein for bodily repairs, it’s also a rich source of iron – essential for optimising energy levels..
Fat -Tips and Tricks
- Leaner cuts of meat may be a little more expensive but this extra cost should be offset by the smaller amount you buy as part of your portion control within the eating plan.
- Trim fat of bacon with scissors, it’s easier than using a knife.
- Vegetarian alternatives to meat are not just for vegetarians! The vegesausages/burgers make a great change to the meat versions.
- If you buy meat with visible fat on it, remove it before you serve the meat onto your plate and add at least 4 tablespoons of colourful vegetables or salad together with potato, rice, pasta or couscous for a healthy balanced meal.
- Try to use cooking methods that do not require, or at least minimise, added fat or oil, e.g. grilling, casseroling, boiling, micro-waving, steaming, barbecuing – buy yourself a healthy eating recipe book that shows you how to prepare and cook low fat meat dishes.
- Try soya mince TVP® (Textured Vegetable Protein), or other forms of soya mince, as a substitute for mince meat in classic dishes such as Shepherd’s pie, chilli con carne or spaghetti bolognaise – soya mince TVP® is a lot lower in fat than meat.