2. For fatty cuts of meat like beef, lamb, pork; cutting the meat in strips or cubes allows you to render down the fat more easily and efficiently when cooking. This is because by cutting the meat you are exposing more of the fat hidden in it. Thus more of it can be cooked down and discarded.
3. Choosing other alternative protein sources. Protein can be found in a variety of foods.
• Beans are a great source. One cup contains anywhere from 14-20 g of protein depending on
the type of bean. Beans are also a great source of fiber.
• Nuts are a good alternative too although they do contain increased fat, but this is the good
mono & polyunsaturated fats vs. saturated fats. An ounce at a time is sufficient.
This is approximately the size of a golf ball. Consuming 1oz snack-size quantities
of nuts is important in curbing the fat and calorie content which can quickly add up.
• Meatless soy-based protein alternatives which not only contain comparable protein quantities
as their meat counterparts, but have considerably less fat. These include tofu, ‘meatless’
burgers, sausages, hotdogs etc.
• Low-fat milk and dairy products are also great sources of protein. Milk contains 8 g of protein
per cup and yogurt about the same and more if milk solids are added.
These suggestions should make leaning up your protein to reduce fat content simple to do. Where protein is concerned, there are many choices in general, and multiple ways to incorporate leaner sources in the diet. Living a more a healthful life starts at looking at food differently. Great selection and preparation is at the core of this greater outlook; not avoidance and deprivation.
©Jeneadra Publications