How to choose the leanest cuts of meat for healthy eating
Zaak OConan

Choosing the right cuts of meat is one of the most difficult things to do when following a healthy lifestyle. Meat can be among the most calorie and fat dense foods, and it is not always easy to spot the leanest cuts of meat in the butcher’s case.

It is important, however, to choose lean cuts of meat when cooking healthy dishes. Even the lowest fat meal can be sabotaged by the addition of a high fat pork chop, roast or other cut of meat.

Of course it is still possible to include meat in a healthy diet. There are many lean cuts of meat available at the local grocery store, and meet provides much needed protein for energy and muscle development.

The key to buying the leanest cuts of meat for your healthy diet is to examine the cuts of meat carefully, and to have any additional fat trimmed. In cases where the grocery store has its own butcher, this is a relatively easy process. Most in store butchers are happy to show customers the various cuts of meat, and to trip the meat to their specification.

In the case of grocery stores where all the cuts of meat is prepackaged, choosing the leanest cuts is often more difficult. Meat is often packaged to conceal the fat, so additional trimming may need to be done once the meat is purchased.

It is important, however, to trim meat carefully, no matter where it is purchased. Trimming the extra fat off the meat you cook is very important when preparing healthy meals for yourself and your family.

Shopping for good cuts of poultry is much easier than finding the leanest cuts of meat. That is because the most common poultry products, such as chicken and turkey, are naturally low fat. There are high fat varieties of poultry, such as goose and duck, but these are not served on a regular basis in most homes.

The biggest problem poultry shoppers face is the calories and fat added by chicken and turkey skin. Most grocery stores sell skinless varieties of chicken breast, and these can be a great time saver. If the skinless varieties are a lot more expensive, however, it may be more cost effective to buy the cheaper cuts and remove the skin yourself.

Like poultry, most varieties of seafood are naturally low in fat. Salmon is probably the best known exception to this rule; salmon is fatty for fish, but still much leaner than many cuts of meat. Most varieties of fish, however, are naturally lean and very healthy.

As a matter of fact, those striving to follow a healthy diet should try to add more fish and seafood to their diet. Fish is very high in protein, and low in fat and relatively low in calories. This is a valuable combination for any one food.

As with many aspects of smart food shopping, when it comes to meat, poultry and seafood, fresher is better. There are a number of prepackaged, ready to heat and eat, varieties of meat, seafood and chicken at the local grocery store. While these products can be fine for an occasional quick meal or snack, they should not form the basis of a healthy diet.

The reason for this is simple. Processing meats, seafood and poultry often involves the use of unhealthy additives such as preservatives and sodium. Check the sodium level of any processed meat products you buy, and use such products only occasionally.

While buying fresh meat, seafood and poultry products is best, it is important to handle such foods properly on their journey from the grocery store to the dinner table. Improper food handling is responsible for the vast majority of food borne illness in the United States, and it is important to handle any raw meat, seafood or poultry product carefully.

Probably the most important part of food handling safety is making sure that foods that are not cooked, such as salads and breads, do not come into contact with raw meat, poultry or seafood. Most food borne pathogens are killed during the cooking process, but they can easily spread to salads and other uncooked foods if care is not used.

That means scrubbing counter tops carefully with an antibacterial product, using separate cutting boards for meats and vegetables, and of course washing your hands thoroughly after handling meat, poultry or seafood products.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

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Healthy Fondue A Guide To Making Broth and Hot Oil Fondues
Anthony Tripodi

A pot of hot oil that you dip meat into sounds downright barbaric but it can also be heart healthy. Broth and hot oil fondues are much less decadent than their siblings, cheese and chocolate fondue but theyre just as tasty. If a little care is taken when selecting ingredients and overeating is avoided, then both broth and hot oil fondues can become a healthy meal.

Fondue Bourguignonne (also known as hot oil fondue) consists of diners who cook their own food on long forks in a pot filled with hot oil. The oil is heated in a fondue pot to about 325 degrees and guests spike cubes of meat and place them directly into the hot oil. While waiting a minute or two for the meat to cook and also to enjoy some wine and their company (the best part of fondue) the cube is removed from the oil and ready to be dunked into a variety of dipping sauces.

In order to make hot oil fondue healthier you need to start with the oil. Peanut oil is low in saturated fat and cholesterol and high in monounsaturated fat. This means that that just like olive oil, peanut oil will improve the ratio of good cholesterol to bad cholesterol.

Next you will need to use lean cuts of meat. Beef tenderloin, pork tenderloin and loin of lamb are good but chicken or turkey breast are your best bets. And keep the portions small. The general guideline is that the portion should be about the size of your palm of your hand.

Dipping sauces can also be made healthier with ingredient substitutions. Try using low sodium soy sauce or fat free sour cream. Take a small dip and dont drown your food in the sauce. Just say no to the barnaise or hollandaise sauce.

Broth fondues are similar to hot oil fondue except they are cooked in broth instead of oil. The benefit of cooking in broth is that it takes on the flavors of the ingredients dunked in it and you can eat it. Often broth fondue (or Shabu Shabu) is followed by a course of noodle or rice soup that is made with the leftover broth.

Start your broth fondue with low sodium chicken or beef broth. Like hot oil fondue you should use lean cuts of meat, small portions and limit the use of dipping sauces. Broth fondues add vegetables to the mix. Try adding mushrooms, green onions, carrots and celery to the broth. Loading up on vegetables will not only fill you but theyre healthy for you.

When running low on ingredients, add the remainder to the fondue pot along with some noodles or rice. Let simmer for a few minutes and serve this wonderfully flavored soup as an after dinner treat to your guests.

Chocolate fondue is delicious but fattening. Cheese fondue is not something you should eat every day. When dieting you should probably skip them both and stick to broth and hot oil fondues. If some care is taken while gathering ingredients, fondue can become a healthy meal.

About the Author

Anthony Tripodi is the webmaster of GoFondue.com – The Home of Fondue. For more information about fondue including recipes, ideas and equipment, visit GoFondue.com

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Healthy eating and dining out
Zaak OConan

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant. Eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether or not the healthiest ingredients were used.

Many restaurant chains, and even some fast food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand. All too often, however, the healthy choices on a restaurant menu are limited and unappealing. It is important, therefore to pay close attention to the menu and make the healthiest choices possible.

One of the most important thing diners can do to eat healthy at restaurants is to be proactive. Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation. If the server does not know, ask him or her to check with the chef. A good chef will be happy to answer such questions, and to make modifications in the recipe if needed. In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes. After all, the restaurant is there to serve its patrons.
Some of our favorite tips for healthy eating in restaurants include:

– One good rule of thumb to use when dining out is to order entrees that are grilled, baked or broiled. Deep fried dishes are best avoided. If you are unsure how a dish is prepared, don’t be afraid to ask.
– Portion size is just as important at the restaurant as they are at home. That means ordering the petit fillet instead of the full size steak, requesting half size portions of French fries, and maybe even forgoing that tempting dessert. Choosing leaner cuts of meat or fish is also a good way to eat healthier.
– When choosing side dishes, ask if steamed vegetables are available. Steamed veggies are an excellent, low fat, low calorie choice for many diners. Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.
– When ordering salad, ask if fat free choices are available. Most restaurants have several fat free or low fat varieties of salad dressing available. If no low fat option exists, request the dressing on the side so that you can control the amount that is used.
– When ordering soup, choose broth based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli. A simple vegetable soup is a delicious and low fat alternative.
– Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato. Most restaurants will be happy to accommodate such special requests.
– In Italian restaurants, stick with the tomato based sauces and avoid cream or heavy Alfredo sauces. A simple pesto sauce without meat is a good choice for most pasta dishes.
– When dining at oriental restaurants, go with the steamed rice and stir fried vegetable entrees. Avoid the heavy sauces and request that your meal be prepared with less oil. In addition, try to choose dishes that feature less meat and more fresh vegetables.
– Choose a light dessert of fresh fruit or sorbet. When ordering traditional desserts, order one and share it with your dining partner.

Finally, when dining at a fast food restaurant, it is important to avoid the temptation of super sizing the meal. Fast food restaurants often make their larger portions more attractive by pricing them competitively, but a big part of healthier eating is to control portion sizes. In addition, most fast food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While dining out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out. By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Tags: Au Gratin, Author, chef, Cuts Of Meat, Diners, Entrees, Fast Food Restaurants, Fillet, Food Chains, food restaurant, Food Restaurants, food;, French Fries, good chef, Healthy Choices, Healthy Diet, Healthy Eating, less oil, Local Restaurant, Low Sodium, Menu Choices, Portion Size, Restaurant Chains, Restaurant Menu, Rule Of Thumb, Side Dishes, Size Portions, Veggies —

Do You know how to choose the best meat for healthy eating?
Zaak OConan

Choosing the right meat and poultry products can be one of the most difficult parts of cooking and eating for better health. Meat, seafood and poultry are important sources of protein, iron, vitamins and minerals, but they are often laden with undesirable qualities such as saturated fat and cholesterol as well. Choosing the best, leanest cuts of meat is important to any health conscious shopper.

One of the most important things to know when choosing meat, seafood and poultry products is that less is often more. That means buying meat, seafood and poultry products that have been processed as little as possible. The past few years have seen quite a jump in the number of convenience foods, but these foods are often much less healthy than their fresh meat counterparts.

One reason why this is so is the need preservatives, sodium and other additives. Foods that are frozen, microwavable or ready to eat often contain large amounts of sodium, often more than you need in several days. While it is fine to keep a couple of these convenient foods on hand for quick meals, they cannot form the basis of a healthy eating lifestyle.

Fresh meat, seafood and poultry, on the other hand, does not suffer from the need to add sodium or preservatives. Buying fresh meats and seafood, and preparing it yourself, is the best way to have confidence in the nutritional quality of the food you feed your family.

Of course no discussion of fresh meat is complete without a note or two about safe handling techniques. Food borne illnesses can easily be spread through contaminated meat, poultry and seafood, and it is impossible to tell from looking if the product is contaminated. Since cooking to the proper temperature destroys these food borne pathogens, the most important thing is to keep raw meat and poultry away from foods that will not be cooked.

That means keeping things like salad bowls and bread plates well away from the area of the countertop where the meat is prepared. Any surface touched by raw meat, seafood or poultry should be thoroughly cleaned with an antibacterial solution, and separate cutting boards should be used for vegetables and meats. Following these basic food hygiene practices is the best way to protect yourself and your family from food borne illnesses.

Cutting the fat is also an important consideration when it comes to choosing meat, seafood and poultry. While most types of fish are healthy and low fat, some fish, such as salmon, can have significant fat content. Again, the nutritional labels should be your guide.

When it comes to chicken, the best course of action is to buy skinless, boneless chicken breasts. This type of poultry is healthy, convenient and easy to use. And best of all, skinless, boneless chicken breasts are often on sale, so stock up on them when your local grocery store runs its next promotion. A good alternative for those with the time is to buy regular chicken breasts and remove the skin and bone yourself. This is often a less expensive alternative than buying the boneless, skinless chicken breast.

Ground turkey can be an excellent and lower fat alternative to ground beef, but again it is important to read the label carefully. That is because ground turkey, particularly the less expensive brands, often contain skin and fat along with the lean meat. Ground turkey breast, or a brand with a lower fat content, can be a healthier alternative. Ground turkey breast can be used in any recipe that calls for ground beef, including burritos, barbecue, tacos, chili and even hamburgers on the grill.

And of course, eating healthy does not mean giving up delicious foods like beef and pork. Lean cuts of beef and pork can be an important part of a healthy diet. Beef and pork are both excellent sources of iron, zinc and B complex vitamins, and properly prepared, lean beef and pork are nutritious as well as delicious.

And finally, there are a number of lower fat, healthier alternatives to beef and pork. Meats like buffalo, venison and emu are much lower in fat than beef, while providing the same or even higher levels of protein. The downside of these exotic meats, of course, is the price, but if you can find a local supply at a good price they are definitely worth a look.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

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