We all need to eat healthier. A great way to eat healthier is to replace junk food in your diet with healthy alternatives. Here are some tips for the best way to do this between meals.
Eat between meals.
Yes, you read that correctly. We believe you should eat every three hours or so to avoid severe hunger that leads to low blood sugar and overeating. Permission to SNACK!
Snack on fiber-rich produce plus protein.
When snack time does roll around, treat yourself right with a satisfying mini-feast of fruit or vegetables plus protein. Have a handful of cherry tomatoes plus a piece of low-fat string cheese in the morning instead of a muffin. Try apple slices with peanut butter or a few slices of chicken or turkey on a slice of whole-wheat bread in the afternoon. Target your morning snack to be about 150 calories. You can also have a serving of whole grains such as a slice of Whole-wheat bread, instead of the protein or in place of fruit for an afternoon snack.
Good protein choices include one hard-boiled egg, 1 tablespoon of Peanut Butter, ½ ounce nuts (such as 12 almonds, 8 cashews, 8 pecan halves, 26 shelled pistachios, or 6 walnut halves), 2 slices of roasted chicken (about a quarter of a breast), and ½ cup yogurt.
Easy vegetable choices include cherry tomatoes, baby carrots, sliced bell peppers, cucumbers, and chopped broccoli.
Fruit choices include a piece of any whole fresh fruit of ½ cup chopped or sliced fruit.
Plan for a treat
Strive for balance on a big day out, such as at an amusement park or fair. You don’t want to drive home regretting what you ate, but you also don’t want to spend your special outing feeling deprived while everyone else slurps their lemonade and tosses back handfuls of kettle corn. Your smart strategy: In advance, decide on one moderate-calorie treat per day.
Take your own snacks.
Head off a moment of hungry weakness by packing ready-to-eat vegetables, fruits (in a protective plastics container), a zipper-sea bag containing nuts or a handful of whole-grain crackers and low-fat cheese, of half of a peanut butter sandwich on whole wheat.
Invest in a water-bottle carrier
These slings allow you to easily carry a bottle of water. Having water with you at all times will help you resist sodas and other sweetened drinks and keep you hydrated. Often, when we think we’re hungry between meals, we’re actually thirsty.
Keep and emergency snack in your purse or car
A healthy cereal bar – look for one with less than 200 calories and at least 3 grams of fiber – could help you avoid overeating or choosing high-calorie snacks if you find yourself away from home from longer than you expected.
Use snacks to fill nutritional gaps
If you notice sometimes after lunch that you have not eating much fruit, for example, or have not had any dairy products, plan your next snack to strategically fill the gap.
Sit down when you snack
Put your snack on a plate or in a bowl and sit at a table to eat it. Have a glass of water or a cup of tea at the same time. The will make this “mini-meal” last longer and feel more substantial.
Say no to vending machines
For the rest of your life. Convince yourself that bags of salty, greasy snacks and bars of sugary processed candy have not place in your life. After a month or two of successful avoidance, you’ll forget that stuff ever appeals to you.
Maybe you are one of the lucky ones that now have vending machines including healthier options. With this availability just make sure you are sticking with the healthier options available.
So what do you think? Really not that hard as long as you plan head and keep your goal in mind!
Do you sometimes tend to cope with life’s challenges by eating?
Here are some tips and tricks to stop your bad food habits.
Figure out your stress – eating triggers.
Experts estimate that 75 percent of overeating is due to emotions. Do you eat when you are angry? Bored? Lonely? At a party when you’re feeling nervous? Pay attention to the situations that prompt you to reach for extra helpings or snacks. Identifying your overeating triggers is the first step in fixing emotional eating problems.
Fix emotional eating
Once you’ve discovered which emotions are behind your bad eating habits, you can fix the situation. If you’re feeling angry, try putting on some music and dancing. Worried? Turn off the news and read a joke book – or turn on a comedy station. Sad? Read something inspirational, meditate or pray, or call a friend. Lonely? Call or write to a friend or take a walk to a place where there are people, such as the library. Just be mindful that food can’t soothe or solve your problems; at best, it will mask them for a short time. That’s not a benefit at all.
Chat more, eat less
Never stand by the chips and mindlessly eat while you talk with other guest at a party. Instead of letting conversation lead you into mindless eating, let socializing be the centerpiece of your experience by staying far from the buffet. When you arrive at a picnic or backyard barbecue, grab a low-calorie drink and scope out a great seat at a table filled with friends, family, or friendly strangers. This is your home base. Then approach the buffet table of grill with a purpose: Grab a plate, add carefully chosen foods, and carry it back to your spot at the center of the real fun.
Write in your journal
Paying attention to your feelings by writing them down is a powerful way to make yourself feel valued – and feel better – without resorting to sour-cream-and-onion chips. Keep a feelings journal and pay attention to situations that lead to overeating. That way, you’ll learn how to spot dangerous situations sooner and take preventative steps.
Have more fun
When life is busy and your to do list is long, it’s easy to turn to food as quick entertainment and solace. In fact, you may be missing out on other healthy pleasures that would be more satisfying. When was the last time you enjoyed your favorite activities, such as going to a concerts or dog shows, gardening or museum hopping, roller-skating or antiquing? Make time for fun, and you may find you don’t need the “fun pack” of cookies after all.
Tune in to your true hunger level.
Before you take a bite, stop and rate your hunger on a scale of 1 to 10 – with 1 meaning famished and 10 being totally stuffed, the way you feel after a big Thanksgiving dinner. The time to eat is when you’re at about a 3. The time to stop eating? When you’re at a 5 to 7 – feeling comfortably satisfied but not overly full. If you’re reaching for food when you’re not at 3, pull back and remind yourself that it will be snack time, or mealtime, soon.
Physical activity cuts stress and pumps feel-good endorphins throughout your body while burning calories. Make a new commitment to getting a half hour of activity most days of the week. Great options include walking, exercising to aerobics videos and DVDs, taking a class or doing strength training at a gym, or simply choosing active fun like hiking, bowling, swimming, or skating.
I personally want to have more fun! What about you?
One of the best Long Life Eating suggestions we can give you is to Celebrate food. Celebrating food involves what you eat and how you eat it, making life more enjoyable while maintaining your health and healthy weight. Here are some great ways you can Celebrate food today.
Privately or as a group, give thanks for the fact that you’re here and able to enjoy the company and the food. Come up with your own ritual. It could be a toast or a quick moment of silence or even holding hands.
Really taste the food and enjoy moment
Put your utensil down between bites. Use the time to chew and swallow. Note the flavors, colors, and textures of the meal as well as the look of the table and the ambiance around it. Look out the window and enjoy the view. Think about way the food fits into the scenery. Are you having oatmeal because it’s cold and snowy outside, just as you did as a child? Are you having a light, no cook supper that features juicy fruits on a sweltering summer evening, just what you enjoyed on a vacation to a tropical place years ago?
Take turns sharing a positive experience you had during the day, then discuss a challenge you faced and overcame – or are still confronting. Talk about the food and about enjoyable subjects from local or world news. Save complaints and controversies for another time. The table should be a happy place!
Turn off the TV and put away the cell phones and laptops
Make mealtime inviolable. Friends, phone solicitors, and colleagues can reach you later.
Invite a friend or meet somewhere for a meal
Make a meal even more social by sharing it with some who’s not in your household. Don’t feel like cooking? Meet at a café or local cafeteria or bring brown bag lunches to a table at the park. The important part is being together.
Savor every nuance of your meal.
Think of a traditional Japanese tea ceremony, in which every sense has a role to play. You listen and observe as the tea is poured, feel the hot cup in your hand, smell and taste the tea. To focus your mind and slow things further, bring a meal to the table course by course and leave time between courses for relaxation and conversation.
Enjoying local seasonal produce can make a meal more meaningful by linking your plate to the place where you live. Visit a farmer’s market for seasonal vegetables or meats. As you prepare and eat them, think about how they grew in the same sun and rain you’ve experienced over the past few months.
Treat family like company
Fresh flowers, as nice table setting, garnishes on the plate – you and your family deserve such niceties every day! Resolve to never eat at a messy table.
I don't know about in your area, but here, local Farmers Markets should be starting soon. Usually you can pick up some delicious fresh fruits and vegetables and the flowers at the same time to celebrate food at dinner with family and friends and don't forget those outdoor Barbecues. I am already excited!
We seem to hear every day about what to eat, what not to eat, but what we don’t hear is that an important part of eating for a long life is to enjoy your food.
Many people don’t eat for enjoyment or nourishment. They eat because they’re nervous or bored or frustrated or because at 3:30 pm it is just a habit to take a break and have a candy bar. Some people feel they just have to eat for no real reason at all. In the modern world, eating is habit, ritual, therapy, and relaxation. All this is well intended, but at what cost to your health.
Sometimes the problem is merely hectic living. Do you eat so fast that you can’t remember what you’ve consumed, mindlessly nibble while watching TV, or find yourself gobbling fast-food meals in the car while you drive? While all of us eat on the run occasionally, if you make a practice of eating quickly and without pleasure, you will miss out on the profound life – and health – enhancing joys of the table.
In cultures where people live long and healthy lives, meals are an event. In Japan, for example, Okinawans look for meaning in food and in meals. Instead of throwing a box of grocery-store cookies on the table when guests arrive. Okinawans respectfully serve tea. Gathering around the table is a social time as much as a time for food. There is more conversation, more time between bites of rice or fish or vegetables. When this type of meal is over, you leave the table with a full belly and a full heart.
Eating slowly – and savoring the colors, textures, temperatures, and flavors of the foods before you – enhances digestion, discourages overeating, and promotes relaxation. Sharing a meal or snack with friends is a stress-reducing opportunity to reconnect. Now take the pleasure a step or two further. Shop unhurriedly for fresh ingredients and enjoy the sensual experience of washing, chopping, and cooking them to create a wonderful experience for yourself and others.
Each of us has deeply embedded habits and prejudices regarding food. Our message: Reconsider the role of food in your life. Are you eating merely out of habit? Is food providing solace for insecurities frustrations? How many times per day to gobble down food mindlessly, without the flavor even registering?
Be a mindful eater. Don’t focus just on the right foods but also on the right reasons to eat – for nourishment , health, social ritual, and of course enjoyment. A bag of potato chips may sound like the right medicine for a tough day, but we suggest hugs or a walk instead – followed by a healthy sit down meal with someone you love.
Eating slowly and mindfully will also benefit your waistline. By listening to your body and letting your body catch up to your brain, you will have a better understanding of when you are full and stopping before you have overeaten. The same way knowing when our bodies tell us when to eat and when we are truly hungry is another benefit.
Eating less is hard. But it doesn’t have to be.
Here are some suggestions to keep in mind if you feel you are just consuming too much food and need ways to cut back.
Practice hara hachi bu.
This Okinawan eating practice translates to “80 percent” and means that traditional Okinawans stop eating when they are 80 percent full. This is a great way to avoid overeating because it gives your brain time to notice what is in your stomach and send an “I’m full” signal. Instead of reaching for a seconds, put your fork down and clear the table as soon as you feel the first slight twinges of fullness (Return to the table for more conversation or take cups of tea into the living room with your dining companions to extend the pleasure of your meal.) Experts say there is about a 20 minute delay before the stomach tells the brain that it is full.
Downsize your dinnerware
In recent years, many dinnerware manufacturers have increased the size of the plates and bowls they sell to keep pace with larger portions to which we have all grown accustomed. It you tend to overeat, serve meals on salad plates instead of dinner plates.
Practice the three-hour rule
Don’t let more than three hours pass between your meals and snacks. Eating regularly keeps you from becoming ravenous or experiencing the effects of low blood sugar: Feeling lightheaded and low on energy. Moderate-size meals and snacks can also help you avoid overeating because it is comforting to know that there is another chance to eat coming soon.
Make lunch the big meal of the day
In traditional European societies, the midday meal is the star. Not only to people take time to linger together over food, but they also eat more of it than they do at dinner – giving their bodies more time for digestion and more fuel for the rest of the day. Eating a bigger lunch can also help you avoid the late afternoon slump that can lead to overeating and to poor food choices such as sweets and snack foods.
Set a new second-helping rule
Allow yourself second helpings of only fruit and vegetables, not of grains, fats, or meats.
Eat 90 percent of your meals at home.
You are more likely to eat high-fat, high-calorie, highly processed foods away from home than in your own kitchen or dining room. And you will avoid the temptation of large restaurant portions, too.
Eat slowly and calmly
Set aside at least half hour to eat each meal of the day. Make the food last for that whole length of time by eating slowly and stopping frequently to enjoy the conversation of your companions, the view out the window, or the music on the radio. This slow-eating strategy gives your brain the opportunity to notice how much you have already eaten and send a signal that you are done.
Practice the grounded-fork rule
To help slow down your eating, force yourself to put down your fork after every bite and do not pick it up until you have swallowed what you have just put in your mouth.
As you can see, some of these ideas are really simple, but they do really work. It is kind of like “hacking” you brain and your body. For its own good of course!
Less Calories, but more food that is.
If you are having a hard time wrapping your head around the thought of consuming more food but less calories here are some great suggestions for you.
Have unsweetened cereal for breakfast
You can enjoy a bigger serving of healthy whole grains for few calories this way. The reason: Sugar is very high in calories yet has virtually no bulk. Add chopped fruit for flavor and sweetness.
Start every Lunch with Salad
A big, fresh salad brimming with vegetables or fruit fills you up, fits in several vegetable servings, and tastes great. Start with a generous bed of lettuce and top with chopped tomatoes, grated or sliced carrots, cucumber rounds, sliced green or red bell pepper, and any of these: Shredded zucchini, sliced raw mushrooms, onions, fresh herbs, celery, fennel, or shredded cabbage. Top with a fat-free dressing, as dash of low-fat dressing (about one capful), or a tablespoon of olive oil-based vinaigrette.
Add a first course of vegetable soup to dinner every night
Research from Pennsylvania State University suggests that your body’s satisfaction sensors are activated when a food is bulked up with water. Think of a bowl of low-fat, low-sodium chicken broth brimming with carrots, tomatoes, onions, and green beans. For the quickest soup, heat a can of low-sodium vegetable soup, then add your favorite frozen vegetables and spices.
Serve your food “Plated”
That’s restaurant talk for putting food on the plates in the kitchen rather than putting serving bowls of food on the table (that’s typically called family style). The only serving bowl you should allow on the dining room table is the one holding the vegetables. That way, there’s no temptation to take another piece of meat or an extra helping of noodles.
Keep chopped fruit at the front of the eye-level shelf in your refrigerator
Studies show that cut fruit retains important nutrients for nearly a week. And it’s easy and delicious to open the refrigerator door and indulge in chunks of watermelon, wedges of melon, pineapple slices, grapes, and strawberries.
Eat a bulky, high-fiber food when you’re hungry
Would you rather have 19 tiny peanuts or a whole juicy apple adorned with a teaspoon of peanut butter? Both snacks are healthy, and each has about 110 calories. But the apple’s size makes it a much more satisfying and appealing choice.
Don’t underestimate the power of bulk
In a study at the University of Sydney in Australia, potatoes were the most satisfying of the 38 foods that volunteers sampled – in large part, researchers expect, because the portion was four times larger than the fatty foods with the same number of calories. The same strategy makes air popped popcorn, cherry tomatoes, a big bowl of salad greens (with a dash of dressing), and other high-fiber foods a good choice if you need to fill up.
Designate healthy low-calorie “free foods.”
Sometimes we all just want to snack – and snack and snack some more. Keep some low-calorie, nutritious food that you enjoy on hand, such as apples, frozen berries, carrots, sliced red bell peppers, and air-popped popcorn. Allow yourself to each as much as you want.
Switch to zero calorie beverages
Water, iced tea, hot tea, and seltzer with a dash of lemon are all great choices. Getting away from sweetened drinks can save you hundreds of empty calories every day.
Those are just a few ways you can help convert over your high calorie diet over to a low calorie diet without feeling deprived and hungry all day.
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Note that we didn’t say eat less food. Fruits, vegetables, and beans are filled and satisfying yet contain far fewer calories than fatty foods. That means you can usually eat them to your heart’s content and still consume fewer calories. When your meals are mostly vegetables and fruits, along with moderate portions of beans, whole grains, lean protein, and good fats, you’re harnessing an important longevity secret: More food but fewer calories.
But it’s not inappropriate to face the hard question of whether you do eat too much food overall. The key is choosing the right foods in the right portions. Okinawans don’t eat till their buttons burst. Instead they practice a form of natural portion control called hara hachi bu, which literally means “80 percent full.” In other words, they stop eating before they feel completely filled up.
“Hara hachi bu is sort of an insurance plan against feeling deprived or overeating,” says Dr. WIllcox. “It takes about 20 minutes for the body to signal the brain that there’s no need for more food. Hara hachi bu gives the brain a chance to catch up.” That restraint, plus a diet filled with low-calorie, high-satisfaction produce – and cooking techniques that use water (steaming and boiling) rather than frying or sautéing with oil – means that Okinawans eat about 1800 calories a day, which is hundreds less than the typical Westerner scarfs down in a day.
Don’t get me wrong – we don’t advocate extreme calorie restriction. So far, no one’s proven that drastically cutting calories extends human life (all those headline-grabbing studies show it works only in fruit flies and lab mice!). And when humans try it, super-low-cal eating seems only to lead to crankiness and potentially dangerous nutrient deficiencies. You don’t have to be stingy with the amount you eat or ever feel deprived or count a single calorie if you make the first five choices of Long Life Eating – namely, by feasting on fruits, vegetables and enjoying moderate amounts of other healthy foods like yogurt, salmon, and olive oil.
You can read my previous blog HERE about the first five choices of Long Life Eating.
But experts believe that cutting back a little, without denying yourself the nutrients you need and the eating pleasure you desire, is an important reason Okinawans and others live to a vibrant old age. By eating like an Okinawan, you are allowed to eat more food by weight than other people, yet consume several hundred fewer calories per day because your choices are naturally lean. Fewer calories mean lower body weight and less of the dangerous abdominal fat that raises risk for heart disease stroke, diabetes, high blood pressure, and even some cancers – and perhaps even Alzheimer’s disease. Living at a healthy weight also puts less stress on joints and may reduce the levels of cell-damaging free radicals in your body, too.
Whether or not weigh loss is your goal, you can’t go wrong with the Long Life approach to healthy eating. It’s as simple as choosing a big fruit salad over a slice of chocolate-mousse pie. Having a large piece of skinless chicken instead of a small cheeseburger. Or choosing a double portion of grilled vegetables instead of a handful of French fries. It’s delicious and satisfying – and it means never going hungry!
Red meat sometimes gets a bad rap, but not all red meat is equal. Here are some tips to get the healthiest meat for your 1 serving a day.
Look for “lean” or “extra-lean” on the label
These cuts can have 4.5 grams or less of saturated fat and 5 to 10 grams of total fat per serving. Or look for these lean cuts: bottom, eye, or top round; round tip; top sirloin; top loin; or tenderloin.
Use lean meat as an ingredient, not a main meal
This may be the best trick of all when it comes to getting meat portions correct. Rather than thinking of the meat as something to be served by itself, make it part of other dishes. Here are several smart ways.
Serve your beef sliced.
Typically, steaks and pork chops are served whole, and that makes for a giant portion, far beyond the healthy amount. The solution: Slice the steak in the kitchen and fan out slices on the dinner plates. This looks great and really reduces the portion sizes.
Garnish your steak
Even better, saute thinly sliced onions, peppers, tomatoes, and garlic cloves and spoon a healthy portion over the steak slices. This will make the meat portion seem even larger and more inviting – without extra meat.
Rinse your cooked ground beef
After you brown beef, drain it, then rinse it with water. That’s the best way to remove as much fat as possible.
Cook roasts separate from vegetables
Roasting makes fat melt away from the meat. That’s good. If potatoes, carrots, turnips, or other vegetables are in the pan, they’ll absorb the fat you’re trying to avoid. That’s bad. A better approach; Cook the meat, decant the fat, and then cook the vegetables in the remaining broth.
Use the “see it, lose it” rule.
If you see the fat on your food, remove it. For example:
Put meat-based soups or stews in the refrigerator overnight.
In the morning it will be super-easy to remove the hardened fat on top
Use bacon as flavoring, not a serving
One piece of crumbled bacon goes a long way toward adding that wonderful smoky flavor to healthier dished.
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For long life eating you need to shoot for 1 serving of lean protein each day (and by shoot I don’t mean you will have to kill it yourself!)
Here are some great ideas to get some lean protein like Turkey and Chicken into your diet.
Grab fast, low-fat chicken
Grocery stores typically stock skinless, boneless breasts; thighs; and fast-cooking breast-meat strips called chicken tenders. Don’t let price stop you from stocking up on them. As these healthier, quicker-to-prepare alternatives to whole birds grow in popularity their prices are falling fast. And 100 percent of what you buy ends up in your meal, as opposed to the waste of a whole chicken.
Buy a roasted chicken
Many food stores today offer roasted chickens for sale. Go ahead and buy one! When you get home, strip off the skin, remove the meat from the bones, and drain off the sauce. The way, you get rid of all the fat and the excessively high sodium levels of the store applied marinade. What’s left is deliciously healthy, lean chicken meat, ready for instant eating. Serve it up on its own shred it into soup or onto salad, or add to vegetables.
Make a 10-minute chicken and Vegetable meal
Grab a pack of boneless, skinless chicken tenders and some precut vegetables, such as squash, broccoli, green and bell peppers, and onions. Dump them all into a pan with a spritz of olive or canola oil and some low-sodium broth, bring to a boil, then reduce to a simmer. Season with garlic, ginger, basil, tarragon, or just a sprinkle of salt and pepper. Cook until the chicken is done and the vegetables are a crunchy or as soft as you prefer. You now have dinner!
Create a marinade habit
Marinades make your poultry amazingly tender, moist, and flavorful. The day before you intend to cook, place the raw chicken in a re-sealable container or plastic bag. Pour on the marinade to cover the chicken and refrigerate until cooking time the next evening. Almost any liquid can be used as the base: Orange juice, buttermilk, a vinaigrette, even a cup of yogurt. Add your favorite herbs and spices for flavor. If you want even greater convenience, use a store bought low-fat marinade. Then cook your favorite way. One important rule: Discard all marinades once you’ve removed the chicken.
Leftovers? You’ve got lunch!
Leftover cooked chicken will keep for three days in the refrigerator. Put some in a whole-wheat tortilla; sprinkle with chopped tomatoes, diced avocado, onions, and grated low-fat cheese; and broil for a healthy burrito. Or combine chopped chicken with a dollop of canola-oil mayonnaise, tarragon, and grapes for an elegant chicken salad.
Make chicken chili
Add chunks of cooked chicken to white bean chili to hump up the protein content.
Buy skinless ground turkey breast instead of ground beef
Use it as you would ground beef in chili, meat loaf, and burger recipes
Grill or bake a turkey breast instead of a whole chicken
Slice, then refrigerate or freeze leftovers for use later in turkey burritos or turkey salad (toss diced turkey with low-fat mayonnaise, chopped apples, walnuts, celery, and grapes.)
Make an autumn turkey salad
Place cubed turkey, sliced cooked sweet potato, cranberries, and walnuts on a bed of spinach and drizzle with your favorite olive-oil dressing.
I love quick and easy tips and tricks to get the healthy food we need to the table quicker and easier. Try one of these tips today and you are on your way to Long Life eating!
Protein is your body’s basic building material – used to make everything from muscles, bones, and the tissues of internal organs to hormones, enzymes, and even red blood cells. Putting lean protein on your plate delivers an immediate payoff: Meats, low-fat cheeses, eggs, and nuts linger longer in your stomach than bread, rice, fruit, or vegetables, so you feel full longer. Protein also slows the absorption of sugar into your bloodstream, eliminating cravings that occur when sugar soars, then crashes after a carb heavy meal.
Lean protein is also a rich source of the B vitamins that can help you feel more energetic, since the Bs help guide metabolic reactions throughout the body. You also get zinc, which builds strong immunity, and niacin, vita for clear thinking and efficient processing of blood sugar.
Protein’s biggest bonus is preserving lean muscle mass. We all lose muscle mass at the rate of 3 to 5 percent per decade starting in our mid-twenties. By our fifties and sixties, we’ve lost plenty – and may e weaker, have poorer balance, and have slower metabolisms. Protein contains and amino acid called leucine that helps preserve more muscle mass, studies show.
It is important to note that the healthiest meat is “Lean” Protein. You need to choose meats that are as low as possible in visible fat. Another important fact is that we tend to eat huge helpings of meat. Experts suggest 4.5 grams for every 10 pounds of body weight is how much protein you need to eat per day.
Chicken, Turkey and Lean Beef are the Protein Super Foods.
What’s not to love about chicken? A roasted, skinless breast has just 120 to 140 calories, and is packed with all the protein you can ask for with less than half the fat of a trimmed T-bone steak. It’s also very versatile. You can use it in everything from chicken soup at lunch to a plump, roast bird for Sunday dinner. And then there is Turkey. The grand bird is not just for special occasions anymore. A 4-ounce serving of turkey breast provides 60 percent of the protein you need each day without the fat you would get in many cuts of pork or beef. And these days you don’t have to buy a 22-pound bird to enjoy the mouthwatering turkey dinner. Small cuts of boneless turkey are readily available in many markets.
Still like your beef? Lean beef cuts like top sirloin, tenderloin, and top loin are surprisingly low in fat – and the fat they contain isn’t the artery clogging kind. Half the fatty acids in a 3 ounce serving of lean beef are monounsaturated fatty acids, the same heart-healthy kind found in olive oil that research shows may have cholesterol-lowering abilities.
What about Pork? The story is similar with Pork. The tenderloin is super lean, luscious, and perfectly healthy in moderate portions.
What is the best way to eat any kind of portion of beef? With a side of Greens! It is a scientific mysterious component to beef. Scientist call it the “the meat factor”. It helps your body absorb more of the iron in vegetables when you are eating lean beef along-side it. Like to barbecue? Cruciferous vegetables such as broccoli and Brussels sprouts help your body disarm unhealthy carcinogenic compounds called heterocyclic amines that are produce when meat is grilled or charbroiled.
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