Lean Options

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Lean Options Choose meats and meatless proteins that are grilled, baked, broiled, or poached—not fried. note: serving ounces represent cooked weight (not raw). LEANEST: LEANER: LEAN: Choose a 7-oz portion (cooked weight) Choose a 6-oz portion (cooked weight) Choose a 5-oz portion (cooked weight) plus 2 Healthy Fat servings. plus 1 Healthy Fat serving. – no Healthy Fat serving added. • Fish: cod, flounder, haddock, orange roughy, grouper, • Fish: swordfish, trout, halibut • Fish: salmon, tuna (bluefin steak), farmed catfish, tilapia, mahi mahi, tuna (yellowfin steak or canned in • Chicken: breast or white meat, without skin mackerel, herring water), wild catfish • Ground turkey or other meat: 95 – 97% lean • Lean beef: steak, roast, ground • Shellfish: crab, scallop, shrimp, lobster • Turkey: light meat • Lamb • Game meat: deer, buffalo, elk • Meatless options: • Pork chop or pork tenderloin • Ground turkey or other meat: ≥ 98% lean • 15 oz extra-firm tofu • Ground turkey or other meat: 85 – 94% lean • Meatless options: • 2 whole eggs plus 4 egg whites • Chicken or turkey: dark meat • 14 egg whites • Meatless options: • 2 cups of EggBeaters® • 15 oz firm or soft tofu • 2 Boca Burger®, Morningstar Farms®, or Garden • 3 whole eggs (limit to once a week) Burger® patties, or other varieties with less than 6 grams of carbohydrate per patty Healthy Fat serving options: Meatless options: Add 0 – 2 servings daily based on your lean choices. One serving is Please refer to our Meatless Options list for additional choices and equal to one of the following: more detailed information. · 1 teaspoon of oil (canola, flaxseed, walnut, or olive) 5 – 6 black or green olives BocaBurger® is a registered trademark of Boca Foods Co. · Gardenburger® is a registered trademark of Wholesome & Hearty Foods Co. · up to 2 tablespoons of low carbohydrate salad dressing (should provide ~5 grams of fat and <6 grams of carbohydrates per serving) Morningstar Farms® is a registered trademark of Kellogg Co. · 1 teaspoon trans fat-free margarine Other fats can be used but we recommend choices that are lower in saturated and trans fat (such as examples listed). MD-FLY1109_LeanOpt.

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Food Habits of the Southern Channel Catfish (Ictalurus Lacustris Punctatus)
FOOD IIABITS OF TIlE SOUTHERN CHANNEL CATFIStt (ICTALURUS LACUSTRIS PUNCTATUS) IN TItE DES MOINES R,IVER, 'IOWA t I•r:EVE M. BAILEY 2 Muse•,l, of Zoology, U•ffversity of Michigan,, Ann Arbor M•chigan AND H•u•¾ M. H•umso•, J•. Iowa State Co•servcttion(•ommissio,•, Des Moit•cs, Iowa .•BSTRACT The stmnaeh contents of 912 channel catfish (769 containing food) taken iu a short section of the Des Moines River from September, 1940, to October, 1911, are analyzed. The physical and biotic elmraeteristies of the study area are described; a partial list of the fishes present together xvith comments on their importance and relative abundance is included. The ehanuet eatfish is omnivorous, as is revealed by a review of the pertinent literature and by this study. A wide wtriety of organisms is eaten (some 50 families of insects alone are represented--these are listed). Insects and fish serve as staple foods, plant seeds are taken i• season, and various other items are eaten in limited numbers. The principal groups of foods (insects, fish, plants, and miscellaneous) are anMyzed volumetrically, by œrequeney of occurrence, and numerically. In the area studied, catfish grow at a rate of about 4 inches a year during the first 3 years of life (determined by length-frequency analysis). These natural size groups are utilized to establish the relationship between size and food habits. Young fish feed ahnost exclusively on aquatic insect larvae--chiefly midges, blackflies, mayflies, and enddis flies. In fish frmn 4 to 12 inches lo•g insects continue to make up the bulk of the food, but at progressively greater size larger insects (mayflies and caddis flies) are eaten with increasing frequency and dipterans are of less importonce than in the smaller size group; snmll fish and plant seeds become significant items of diet.
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Don't Fall for Tricky Meat & Poultry Claims
Lean? here do Wthe bro- chures, posters, and voluntary labels for meat get their num- bers? In most Don’t fall for tricky meat cases, from the USDA’s data- & poultry claims base. And where does the USDA BY LINDSAY MOYER & JENNIFER URBAN gets its numbers? 0" trim? Fat chance. It’s no secret that Americans need to cut back on meat. While we Mostly from, or now eat more chicken than beef, we still eat too much red meat, with funding from, the beef and pork industries. Hmm... especially beef. That’s bad news for our health and for the planet. The USDA’s database has numbers for beef that has had People who eat more red meat—especially processed meat—have the fat around its edges trimmed down to just ⁄8” or 0”. a higher risk of colon cancer, heart disease, and stroke. (The pork industry never even says how much its cuts were trimmed.) And it doesn’t help that misleading information about meat or The USDA also has numbers for what’s called “separable poultry can trick even the most careful shoppers. Here’s what to lean.” That’s after scalpel-wielding technicians trim off the watch out for. “separable fat”—every bit of fat except marbling within the muscle. Missing labels? All that trimming (where do you keep your scalpel?) helps explain how the beef industry’s website can end up touting voluntarily, you’re 38 cuts of “lean” beef. The list even includes fatty cuts like stuck with a brochure New York strip steak and brisket.
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Skipjack Tuna, Yellowfin Tuna, Swordfish Western and Central
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