Healthiest Meats to Include in Your Diet (And How to Cook Them Right)
When it comes to a balanced diet, lean meat is one of the healthiest options to ensure you're getting essential proteins without the excess fat. According to the USDA, lean meat refers to a three-and-a-half-ounce serving that contains less than 10 grams of fat and no more than 4.5 grams of saturated fat. These cuts provide high-quality protein, containing all nine essential amino acids your body needs but cannot produce on its own.
Each type of meat offers unique nutritional benefits, supplying varying levels of iron, potassium, magnesium, and Vitamins like B12. Here’s how you can choose and cook the healthiest meats.
What Are the Healthiest Meat Options?
Chicken Breast: Known for its high protein and low fat, chicken breast is a versatile option.
Turkey: Another lean meat, turkey is packed with nutrients and contains less fat compared to other meats.
Pork Loin: A great source of protein, pork loin is leaner than many other pork cuts.
Fish (Salmon, Tuna, etc.): Fish is an excellent source of omega-3 fatty acids and healthy protein.
Lean Beef: Opt for cuts like sirloin or tenderloin, which have less fat and offer plenty of iron.
Healthy Cooking Tips for Lean Meat
Dietitian Amy Goodson offers some practical tips on how to cook meat in the healthiest way possible:
Trim the fat: Before cooking, cut away any visible fat, such as the white streaks often seen in steaks (intramuscular fat), to reduce overall fat intake.
Choose leaner cooking methods: Grilling, roasting, and baking are excellent alternatives to frying, as they eliminate the need for extra oil and reduce added fats.
Marinate smartly: If you’re watching your sodium levels, use herbs like rosemary, thyme, or garlic in place of salt-heavy marinades. This will enhance flavor without the excess sodium.
Pairing Your Meat with Healthy Sides
The sides you serve with your meat can make or break a healthy meal. For a nutrient-dense plate, try pairing your meat with:
Roasted vegetables: Rich in fiber and vitamins.
Salads: Choose dark leafy greens for added nutrients.
Whole grains: Rice, quinoa, or barley are excellent choices to provide lasting energy.
Incorporating lean meats into your meals, paired with healthy sides and prepared with care, can boost your diet’s nutritional value and help maintain overall well-being.
