The Basics
Always make a point of buying the leanest meat you can. You can always trim off visible fat, like the rind on bacon, or remove the skin from chicken (The skin contains around 80-90% of the fat found in a chicken breast!).
Often, people over estimate how much protein they really need. And high protein low carbohydrate diets which seem popular amongst dieters are becoming less and less attractive because of the often unpleasant side effects (tiredness, bad breath and possible long term health issues).
- 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.
- Learn to leave the table feeling ‘not quite full’. It takes the body at least 20 minutes after eating finishes to register fullness – as a general rule, if you are full while still at the table you have eaten too much. Put your napkin over your plate to stop yourself from ‘picking’.
Common Myths and Misconceptions
- “But I need a good serving of protein”. Your body needs a lot less protein than you think it does – 2 Nutrition Card® portions from the protein food group each day will meet the protein needs of most people (yes even the men!). Keeping meat portions small and vegetable portions large will set you on the right track for weight control.
Tips and Tricks
- When buying meat, allow 120g (4oz) of raw meat per person for a main meal – for a light meal e.g. sandwich, 60g (2oz) of cooked meat per person is plenty.
- Buy meat in controlled portion sizes i.e. pack sizes appropriate to the number of people you are going to feed.
- A 100g portion of meat (1 Nutrition Card® portion) is roughly the same size as a deck of playing cards.
- Fill half of your plate with vegetables or salad first and then add the protein (e.g. meat, fish) and starch (e.g. potatoes, pasta) portions.
- Serve your portions and then clear away leftovers before you sit down to eat – freeze or throw away the leftovers if you think you’ll be tempted to pick at them.
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