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Types of Lean Meat

90% (or Leaner) Ground Beef
90% (or Leaner) Ground Beef

Extra lean beef is the healthiest you can buy in terms of fat content. The leanest cut is typically eye round roast and steak with 4 grams of fat per serving and 1.4 grams of saturated fat. The next leanest cuts include sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.

image: walmart.com
Beans & Lentils
Beans & Lentils

Beans are high in protein, complex carbohydrates, folate, and iron. Beans also have significant amounts of fiber and soluble fiber, with one cup [clarification needed] of cooked beans providing between nine and 13 grams of fiber. Soluble fiber can help lower blood cholesterol.

Beef Cuts
Beef Cuts

Note that you might see grades of beef (Prime, Choice and Select) on meat packages. Beef grading is a voluntary program that manufacturers can use to judge the perceived quality of their products. Beef grades are not the same as the "lean" and "extra-lean" labels.

Buffalo
Buffalo

Buffalo meat, more commonly referred to as bison meat, can be used in most recipes that call for beef. Bison meat is one of the leanest, most nutritious meats available, and you can use it for burgers, roasts, steaks and stew.

Chicken
Chicken

Choose lean or extra lean ground chicken or turkey. As with red meat, choose 90-95% lean ground meats, as sometimes ground chicken or turkey will include the skin. Don’t assume just because it is poultry the ground meat is automatically lean. Most seafood is considered lean, with the exception of some fatty fish.

Eggs
Eggs

How much should I eat from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group? The Guidelines recommend that you eat 1-3 serves of foods from this food group a day, depending on your age. During pregnancy, 3-4 serves a day are recommended. Variety is the key.

Fish & Shellfish
Fish & Shellfish

At dinner, don’t miss the whole seafood fresh from those tanks, which include lobsters, crab, several kinds of fish, and (on my visits) one tank labeled Coral Shrimp with just one lonely, tiny crustacean.

Lowfat or Nonfat Dairy
Lowfat or Nonfat Dairy

Eating better and moving more can be easier than you think. Mass in Motion promotes 6 behaviors you can do to reduce your risk for becoming overweight or obese:

source: mass.gov
Nuts, Nut Butters & Seeds
Nuts, Nut Butters & Seeds

According to Keri Gans, RDN, and author of The Small Change Diet, almond butter is the variety that will give you the most bang for your buck. "Per serving it has one of the least amounts of calories, it's a good source of protein, and the most fiber of all of the nut butters," she says.

Ostrich
Ostrich

Ostrich meat doesn’t taste like “other birds” because it is not a bird at all. It’s meat is red like venison and the taste is similar to prime beef. Other’s say it tastes like veal.

Pheasant
Pheasant

Pheasant is a very lean meat. Now, before you go "great!", the problem is they're so lean that they will cook up tough and dry unless you add some fat. Seriously. You need to put a few strips of fatty bacon on top of it, and baste a lot while cooking. People who like Pheasant say they are more tasty than chicken.

source: cooksinfo.com
Pork and Lamb
Pork and Lamb

Although the meats mentioned above are traditionally considered lean, some cuts of beef, pork and lamb are also considered lean if they contain less than 10% fat, for example: Veal: loin, flank and sirloin. Lamb: leg cuts. Pork: loin, shoulder and sirloin.

Pork Tenderloin
Pork Tenderloin

Lean cuts of meat are naturally low in fat and calories. If you want to feed your family lean types of pork, opt for tenderloin or loin chop cuts. These types of pork offer the flavor you crave, but are less fatty than some of the other parts of the pig.

Preparing Meats to Keep Them Lean
Preparing Meats to Keep Them Lean

Preparing Meats to Keep Them Lean Always steam, grill, poach, bake or broil lean meats to keep their fat content low. Sauteing or frying lean meats in oil dramatically increases the fat content, even if you use healthy oils, such as olive or coconut oil.

Roast Beef
Roast Beef

Extra lean beef is the healthiest you can buy in terms of fat content. The leanest cut is typically eye round roast and steak with 4 grams of fat per serving and 1.4 grams of saturated fat. The next leanest cuts include sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.

Skinless Poultry
Skinless Poultry

Skinless poultry, which includes the white meat of chicken, turkey and Cornish hens, is very lean. Lean meat is any cut of meat with less than 10 grams of fat per 3-ounce serving, according to the U.S. Department of Agriculture. One 2- to 3-ounce serving of skinless poultry contains under 3 grams of fat.

The Best
The Best

Lean and protein-rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein and eight grams of fat.

source: eatthis.com
Tofu & Other Soy Foods
Tofu & Other Soy Foods

Tofu is a food made from condensed soy milk. This is a detailed article about tofu and its health effects, both good and bad. Tofu is a food made from condensed soy milk.

Turkey
Turkey

Choose lean or extra lean ground chicken or turkey. As with red meat, choose 90-95% lean ground meats, as sometimes ground chicken or turkey will include the skin. Don’t assume just because it is poultry the ground meat is automatically lean. Most seafood is considered lean, with the exception of some fatty fish.

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