Protein Article – meat & chicken…eat more protein

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protein meat & chicken article

-(High in Protein, B Vitamins, Iron and Other Minerals)

No more than 6 ounces cooked lean meat, poultry or fish.

3 ounce cooked (4 ounce raw) lean meat, poultry or fish.

Here are some examples to help you judge serving sizes of meat, poultry and fish. A 3 ounce portion equals:

The size of a deck of playing cards.

2 thin slices of lean roast beef (each slice 3 x 3 x 1/4-inch).

1/2 of a chicken breast or a chicken leg with thigh (without skin).

3/4 cup of flaked fish.

Fish (fresh, frozen, canned in water or rinsed).


Chicken (without skin).

Cornish hen (without skin).

Turkey (without skin).

Lean beef (from the round, sirloin, loin).

Lean or extra lean ground beef.

Lean ham.

Lean pork (tenderloin, loin chop).

Lamb (except rib).

Veal (except commercially grown).

Wild game (rabbit, venison, pheasant, duck without skin).

Shrimp and crayfish are higher in cholesterol than most other types of fish, but lower in fat and saturated fatty acids than most meats and poultry. Buy “”choice”" or “”select”" grades of beef rather than “”prime.”" Ham and Candadian bacon are higher in sodium than other meats. Domesticated versions of game (duck and goose) are not as lean as wild game.

Organ meats are very high in cholesterol. However, liver is rich in iron and vitamins and a small serving (3 ounces) is okay about once a month.

Trim off all fat before cooking meat. Drain or skim off fat from cooked meats before using juices in stews, soups, gravies, etc.

Remove the skin and fat under the skin from poultry pieces before cooking. If you’re roasting a whole chicken or turkey, leave the skin on to keep the bird from getting too dry while roasting. Then remove the skin before carving and serving the meat.

Select whole turkeys that have not been injected with fats or broths.

Frozen dinners and entrees may also fit into the plan. Look for those that are made specially for low-fat, low-cholesterol, low-sodium diets.

One cup serving of cooked beans, peas, or lentils, or 3 ounces of soybean curd (tofu), can replace a 3 ounce serving of meat, poultry or fish.

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