O Start with a Lean Choice: the Leanest Beef Cuts Include Round Steaks And

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o Start with a lean choice: . The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest pork choices include pork loin, tenderloin, center loin, and ham. Choose extra lean ground beef. The label should say at least “90% lean.” . Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices. Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami. o Keep it lean: . Trim away all of the visible fat from meats and poultry before cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking. Skip or limit the breading on meat, poultry, or fish. Breading adds calories. It will also cause the food to soak up more fat during frying. o Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are: . Salmon steak or filet . Salmon loaf . Grilled or baked trout o Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are: . Chili with kidney or pinto beans . Stir- fried tofu . Split pea, lentil, minestrone, or white bean soups . Baked beans . Black bean enchiladas . Garbanzo or kidney beans on a chef’s salad . Rice and beans . Veggie burgers . Hummus (chickpeas) spread on pita bread o Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items: . Use pine nuts in pesto sauce for pasta. Add slivered almonds to steamed vegetables. Add toasted peanuts or cashews to a vegetable stir fry instead of meat. Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt. Add walnuts or pecans to a green salad instead of cheese or meat. Source: http://www.choosemyplate.gov/food-groups/protein-foods-tips.html Cartoon used with special permission from glasbergen.com .

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