Meat and Alternatives
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Besides providing substantial amounts of protein, this group contributes 13 vitamins, iron and phosphorus to your diet. Most animal products are high in cholesterol and saturated fat. Accordingly, meat and alternatives are classified according to fat content. Choices include:
VERY LOW-FAT
chicken, without skin
Cornish hen, without skin
cottage cheese, dry egg whites
fish: bass, bluenfish, carp, cod, flounder, halibut, smelt, sole, whiting
pheasant, without skin
*tuna, packed in water
turkey, without skin
shellfish
clams, shrimp, oyster lobster
veal: cutlets, leg, loin, rib, shank, shoulder
venison
MODERATELY LOW-FAT
beef: chipped, flank steak, tenderloin
**cheese:
with less than 5 percent animal fat
*** cottage cheese, creamed mozzarella, part-skim
Parmesan (high in sodium)
duck, without skin
****fish: herring, mackerel, red snapper, salmon, sardines, swordfish, trout, tuna, whitefish
lamb: leg, rib, roast, shank
pork: leg, shoulder, tenderloin tofu
*tuna, packed in oil
*Choose low-sodium canned fish or rinse and drain before using.
**Cheeses are naturally high in sodium; look for the no-salt-added or low-sodium varieties.
***To calculate the percentage of fat in one serving (1 ounce or 28 grams), use the information on the product label and divide grams of fat in 1 serving (1 ounce) by 28 grams, then multiply by 100. For example: 7 grams fat/serving divided by 28 grams = .25;
.25 x 100 = 25% fat content.
****Note: Fish containing high amounts of omegac3 fatty acids, such as salmon, trout, tuna and mackerel, are recommended at least two times per week for their heart-healthy characteristics.
Source: Heart Smart
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