How to Reduce Fat Intake from Meat
If you want to reduce calories in order
to lose weight, here are some tips for reducing your fat-intake from meat.
Remember, fat contains twice the calories of protein or carbs.
- Cut out meat products like pies, sausages
and pates completely. Or, look for lower-fat versions.
- Cut off any visible fat on meat. Choose
lean cuts, e.g. leg of lamb rather than shoulder. Your portion size
of lean meat should be about 3 oz (75g)
- White chicken meat is very lean provided
you remove the skin; this gets rid of most of the fat and half of the
calories. Your portion size should be 4-6 oz. Turkey and game are also
low in fat; on the other hand, duck and goose are quite fatty.
- Eat more fish. White fish is extremely
low in fat. Portion size here can be about 5-6 oz. Fish like herring,
salmon or mackerel contain more fat but when grilled are not too high
in calories. If buying canned fish, choose canned fish like sardines
and tuna packed in water rather than oil - this almost halves the calories.
- Always grill rather than fry meat -
this very significantly reduces the calories. Alternatively, microwave
or poach in water or skimmed milk, or steam.
- If using ground beef, choose the leanest
you can buy.
- In casseroles and stews, cut down the
amount of meat you would normally use. Remember even lean red meat has
a significant fat content. To supplement the meat, add beans, lentils,
peas or garbanzo beans (chick peas).
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