Healthy Children - December 2017

Meats and Alternatives

  • Grill, bake, or broil
  • Chicken and fish
  • Beans
  • Lean cut of meat

We are eating more meat than ever before. Meat is a great source of protein, but some types are very high in unhealthy fats. Also, the ways we prepare our meat can add a lot of fat to our diet.

Whenever possible, eat grilled, baked, or broiled meats. These are less fattening that fried.

Skinless chicken and fish are lower in fat as well. Also, the fat in many fish is “heart healthy”. Good fish choices include salmon, tuna, and any white fish.

Beans are a great substitute for meat. They also contain fiber and a lot of vitamins and minerals that are important to our health. Try eating meatless meals that contain beans, such as pinto, black eyed peas or black beans, at least once a week.

If you do choose to eat read meat or pork, try to eat the leaner cuts of meat. Look for cuts with the words “loin” or round” in the name – i.e. top round, tenderloin, etc.

Adding an egg white to a very lean hamburger meat gives the hamburger similar moisture and flavor as higher fat cuts.