In addition to writing, I am also a Dietitian by trade. Some people say Nutritionist, which may well be a more accurate term, because the word 'Dietitian' may imply someone who makes up a diet so someone else can loose or gain weight. Although Dietitians do off course deal with weight management, we do so much more. At the core of what we do, there is always the goal to instill a better understanding and appreciation of food in others. So my objective in this section of the website, is to do just that and hopefully the end result will be you feeling greater empowerment as far as your relationship with food is concerned. Here's to enjoyable and healthful eating and overall wellbeing!
Lean-Up Your Protein: Tame Your Fat Calories
Protein is a nutrient which we must take everyday for the constant building, regeneration and maintenance of the body’s solid matter-cells, tissues, organs. Each day our body sheds off dead skin and experiences degeneration via bruises, ill-functioning organs etc, or just basic wear and tear. Indeed if it were not for protein our body would literally eat itself alive. Plus protein provides energy- 4 calories/gram.
The main source of protein in most people’s diet is in the form of meat. Although meat is a wonderful protein source, it is often laden with visible fat in the form of saturated fat-no more than 10% of saturated fat is recommended daily based on a 2000 Calorie/day diet. So for those trying to manage their weight, this is of concern. The good thing though is that because the fat in meat is mostly visible, it can be easily trimmed off. This is one way of leaning up the protein in meats. Other ways include:
1. Choosing forms of meat protein which are naturally leaner. These include:
Fish in general. Fatty fish like salmon and mackerel are still good because of their heart-
healthy omega 3’s.
Egg whites contain practical no grams of fat. All the fat is in the egg yolk which has about 5g
of Fat.
Poultry is leaner than red meats in general especially if you remove the outer skin.
Most red meats on the other hand have hidden fat located all through the muscle tissue of the
meat. Chefs often call this, ‘marbling’ of the meat.
Choose your cooking method carefully
• Certain cooking methods allow you to render down the fat in meats. The fats literally melt
away and are left as oil which can be easily discarded. These cooking methods include:
o Broiling-Cooking with a beaming, concentrated heat source from above.
o Baking-Cooking food by surrounding it with hot, dry air.
o Grilling-Cooking on an open grid over a heat source
o Searing-To brown the surface of the meat quickly at a very high temperature.
o Roasting-Cooking foods by surrounding them with hot, dry air in an oven or on a spit
(pointed rod) over an open fire.
©Jeneadra Publications
Alton Brown from Food Network's "Good Eats" talking about fish.